105 min

WU for 10 min

Skillwork: HSW practice for 20 min

A.
Five sets of:
Front Squat x 1 rep
Rest as needed
60 65 70 75

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Six sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest as needed
30 32.5 35 37.5 40 s. x. 40

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 80%