Strength
Front Squats + Back Squats (from the rack)
4 sets Building
3 FS then rack & quickly back rack and complete 5 back squats
1st set 50% of 1 rep Front squat
2nd set 55%
3rd set 60%
4th set 65-70%
Rest 2:00 in between sets
Strength Circuit
2&3 Tempo building muscle 3 sec decent.
Lean muscle no tempo
35:20 2 sets -3 laps
1. BB RDL’s RPE 9
2. DB incline bench press 55/30
3. Pistol squats
4.BB push press 115/75
5. Plank knee drives Swiss balls
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a