Movement: Front Rack Squat
build up to a 5 rm - In 5-10 min RPE 8
start light then go up in weight
Then:
-10% weight
5 x 5 10min
Between each set:
8 each side renegade rows 50/35
Circuit RPE 8
45:25
2 sets 2 laps
3 per station
KB/DB box step downs- 3 sec decent 50/35
LM single arm press 45/25
DB curl with iso hold 25/15
Rip 60 rows
videos:
Box Step down
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