AF WEEK 36, Day 1

STRENGTH (3/3):
EMOM x8:

1) 1 Front Squat
2) 3 Back Squat

RIR 2
Target: Build strength that carries over to the Olympic lifts. Use the same barbell for all 8 minutes. Choose a load that leaves the heaviest sets at RIR 2. Prioritize quality and bar speed over load. Suggested loading (experienced lifters): Around 80–85% of your 1RM Front Squat is a good starting point. Adjust the load if technique or bar speed deteriorates