Strength/Skill

BACK SQUAT

5x5 (30X1)


*Use 75-80% of 5RM for all sets.


Workout

E2MOM x 14 MINUTES

7 Back Squat (135/95)

7 Burpee Over Bar

7 Push Jerk

 

Capacity Work

E2MOM x 14 MINUTES

7 DB Front Squat

7 Burpee 

7 DB Shoulder to Overhead

 

COOL DOWN

5:00 Flow Stretching

 

Homework

 CONDITIONING

EMOM x 30 MINUTES

Min 1 - :30 Bike

Min 2 - :30 Row

Min 3 - :30 Ski


STRENGTH

1. 5 SETS

3 Squats Snatches*


*Start moderate and build. Rest as needed b/t sets. Try to stay under :03 b/t lifts-


2. FOR TIME

15 Squat Snatches @ 75% of 1RM Snatch


-Rest 5:00 and Repeat-

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