Back Squats
6 sets of 3 reps
1st rep: 5 sec down + 5 sec up
2nd rep: 3 sec pause at the bottom
3rd rep: normal tempo
Adding
4rds for Time (10min Cap)
20 Double Unders
18 Alt. DB Snatch (50/35)
20 Double Unders
9 (ES) DB Thrusters (50/35)
6min ALT EMOM (2rds) -:20 Hollow + :20 Arch Hold -:30 Nose & Toes -12 Kips (1min rest b/w EMOMs) 9min Alt EMOM (3rds) :40...
Front Squats 4 sets of 3 reps 1 sets of 2 reps Adding -then- 2 sets of 2 reps Both sets at the same weight Finish 5-10lb more than 8.27...
6 sets: Mid-thigh Snatch + 2" Below the knee Snatch Adding 4 sets: adding (50-65-70-75%) 2 sets: at 80-82% or or 5-10lb more than last...
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