Friday

Strength
Power clean + push-press 2-2-2-2-2
Rest 90 sec between sets

Then
EMOM10
Odd min: Turkish get-up LH
Even min: Turkish get-up RH

Note: Heavy work before the weekend. Warm-up the shoulder girdle really well before getting into the session today. There is no requirement to maintain grip for the double rep clean and push-press, so use a challenging load. Catch the bar high and drive it overhead. For the Turkish get-ups choose a challenging KB or dumbbell that does not jeopardize your posture throughout the movement. As always moving well is first priority. Integrity then intensity, quality then quantity!