front squat

  • 6 sets @ 50-60% of 3rm
    • 3 pause fs + 2 fs
  • focus on improving position 

barbell conditioning

emom

  • min 1 – 3 : @ 60%
    • 1 liftoff + pull + 1 hang squat clean + 2 front squat
  • min 4 -6 : @ 65%
    • 1 liftoff (above knee) + 1 hang squat clean (from liftoff) + 1  front squat
  • min 7 – 9 : 70-75%
    • 2 clean pull + 1 squat clean
  • min 10-12 @ 75%
    • 2 squat cleans
  • at min 15 :
    • 6 rounds – for time
      • 3 hang squat cleans (135/95) + 6 bar facing burpees