A)
Week 4:
• Front Squat: 3x3 @ 80%
• Pause Front Squat: 4x2 @ 72,5%
( 2” pause at bottom pos.)

B)
Eccentric work:
Negative HSPU 4x3 (scaling individually), or regular push up
6”-8” lowering
- box hspu/ abmat / floor/ deficit / weight vest
Negative pull up 4x3 (scaling individually)
6”-8” lowering
- use extra weight if possible
- scale down if you start loosing tempo or good form