A. Front Squat E2MOM ( off you BS %)
7 reps @ 60%
6 reps @ 65%
5 reps @ 70%
4 reps @ 75%
3 rep @ 80%
B.3 sets- 2x Snatch HIGH Pull, 1x Snatch NO STRAPS NO LETTING GO OF BAR (rest 2 min)
C. 3 sets; front rack HOLD @ 125% of max Front squat (rest 90 sec)
+
4 sets for consistent times of:
7 reps @ 60%
6 reps @ 65%
5 reps @ 70%
4 reps @ 75%
3 rep @ 80%
B.3 sets- 2x Snatch HIGH Pull, 1x Snatch NO STRAPS NO LETTING GO OF BAR (rest 2 min)
C. 3 sets; front rack HOLD @ 125% of max Front squat (rest 90 sec)
+
4 sets for consistent times of:
500m row
8 MU (scale is C2B if have, kip regular if no C2B)
10 Box jumps 24/20 (work on BOUNDING if don't have that skill... NEED IT)
16 OHS @ 95/65
40 DU's
-REST 5 min between sets-
**Change the order of the movements each set!!!
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