"Handless" Front Squat
1x3 (70%)" 7 set

Core

5 rounds:

-10x hollow rocks

-10x V-ups

-10x tuck ups

-10 second hollow hold

-Rest 30 seconds

Conditioning

15' AMRAP

• 10 pullups
• 10 kb american swing
• 30 Double Unders / 60 Single Unders

Deload week

5 sets:
Snatch pull+snatch (3 sec pause at the bottom)

*50-60% of 1RM.
*twist: if you step forward when coming up from the squat its a no-rep. The goal here is to get perfect reps.

Clean and jerk 5-5-5-5-5 reps
Post loads to comments.

7 rounds
14 chest to bar
28 sit ups
14 shoulder to overhead @40/25

100 Pull-ups
100 Push-ups
100 Sit-ups

10 Min AMRAP

2 Thrusters (70% 1RM)
2 Deadlift (80% 1RM)
10 Wall Balls
10 Medball Slams

A) 10 burpees

B) 3 x bass sand hill

C) 25 TRX rows
25 push ups
25 air squats

D) 100 crunches

100 tire flips

42-30-18
double under
MB clean @9/6
overhead lunge e.l. @9/6