Warm-up

Strength:

Every 2min x 10min

Tempo Back Squat @ 32X1 3-2-2-2-1

Then rest 2min and complete one set of:

1 Tempo Back Squat @ 32X1 + 2 Back Squats (no tempo)

Increase across the sets as long as you are holding the exact tempo.

Conditioning:

More barbell cycling today with some different movements. If you clearly stop at the top of the last deadlift, you can go straight into a front squat by hang power cleaning or hang squat cleaning. No pressing out on the snatches. Receive the barbell with locked out arms. If you can’t, then lower the weight and focus on correct form.

12-9-6-9-12

Deadlift Rx 115/75

Front Squat

Hang Power Snatch