Essentials:
A.
12 min
Back Squat
Build Up to a Heavy 4 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
4 Sets
Each For time:
Dumbbell Power Snatch x 10 reps
On the 3min Marks
Set 1 : 20/15
Set 2: 35/20
Set 3: 45/30
Set 4: 55/35
Fitness:
A.
12 min
Back Squat
Build Up to a Heavy 4 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
4 Sets
Each For time:
Squat Snatch x 1.1.1.1
On the 3min Marks
Set 1 : (85,95,105,115)(65,70,75,80)
Set 2: (95,105,115,125)(70,75,80,85)
Set 3: (105,115,125,135)(75,80,85,90)
Set 4: (115,125,135,145)(80,85,90,95)
RX+: Every weight increases by 20/10lbs
Performance:
A.
12 min
Back Squat
Build Up to a Heavy 4 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
4 Sets
Each For time:
Squat Snatch x 1.1.1.1
On the 3min Marks
Set 1 : (125,135,145,155)(95,100,105,110)
Set 2: (135,145,155,165)(100,105,110,115)
Set 3: (145,155,165,175)(105,110,115,120)
Set 4: (155,165,175,185)(110,115,120,125)