Overhead Squat
(65%/3)3

front squat 8x4x75%+5kg

Heaviest Week.
Remember, dropping weight on barbells = take off outer two plates.
Dropping weight on dumbbells = drop one colour...fast fast fast!
BB Strict Press 4x4 + Drop Weight
Front Foot Elevated DB Reverse Lunges 4x4/ + Drop Weight (on 1-2 45lb plates)
4min sets
20

2-4-6-8-10-12.....

hspu & front squat @ 60/40kg

Front Squat 7x5x70% + 5kg

Snatch pull + Low hang snatch + ohs (~65%) ~30min

3,6,9,12min AMRAP
(2min rest between)
10 Hang Power Cleans 42,5/30kg
20 Box Jumps
30 HR Pushups
40 KB Swings 24/16kg
50 Situps
60 Double Unders
70 Squats

Front squat 8x4x75%+2,5kg

Five 3-min rounds of:

10 FS 55/35kg (Floor)
10 Box jumps 30/24"
row max cal.
rest 3 min between rounds.

results is total calories.

1a) Front Squat w/ (2-0-X-0) tempo - 3 x 5
* Attempt to go heavier than last week.

1b) Ankle Mobility Against Wall x 15/side b/t sets of Front Squats

. . . REST 2-3 MINUTES B/T SETS. . .