221107 FSQ_C&J_WBS_DL

1) Every 1:30 x 5set
Front squat
1 x 2   83.5% (175lb)
4 x 1   83.5% (175, 185lb)
...
EMOM x 3set
pause front squat
3 x 3   62% (135lb)
...
Every 1:30 x 4set
Hang squat clean + jerk
4 x (1+1)   82% (155, 165lb)

2) For time (unbroken)
40 30 20 10   WBS (20lb)
10 8 6 4    deadlift (225lb)
기록 8:55.... (월볼 브로큰..🥲)

3) 3set
14 barbell curl (50lb)
8 barbell bent over row (115lb)
30 flutter kick
done!!!