A) 5 min machine (0:10 burst at start of each minute)
B) 1 Round:
12 Alternating Tempo Cossack Squats
12 Snow Angels
12 Bird Dogs
12 Split Squats (knee over toes as much as possible)
Spend :30 in the bottom of a snatch with an empty barbell
Back Squat Prep: 5min
Establish a Max vertical box Jump
Rest 0:30 Between Jumps
Main Piece:
Take 5 Sets to Build To a Heavy 3-rep Back Squat
• Rest 2 Minutes Between Sets
• Sets should start at or above 70%
Circuit:
Strength Circuit
35:20 3 sets 2 laps
1. BB Strict Press 60%
2. Pistol Squats
3. DB close grip Bench 50/35
4. KB Single leg DL 35/25
5. Bicycle crunches
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