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 -7 : @ 65%
- 1 liftoff (above knee) + 1 hang squat clean (from liftoff) + 1 front squat
- min 8 – 12 : 70-75%
- 2 clean pull + 1 squat clean
- min 14-20
- 3 hang squat cleans (135/95) + 6 bar facing burpees
