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%
Set 1: 1 Strict Press @ 70%
Set 2: 1 Strict Press @ 75%
Set 3: 3 Strict Press @ 85%
Set 4: 3 Strict Press @ 85%
Set 5: 3 Strict Press @ 85%
Set 6: Max Strict Press @ 85%
every 2 min
AMRAP 9:
6 Thrusters 115 / 85 lb
6 Lateral Barbell Burpees
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