Mobilize, then:
Implementing nasal breathing, perform:*
Assault Bike x 2 minutes
Over/Under Barbell x 5 reps in each direction
Assault Bike x 90 seconds
Barbell Front Squat x 10 reps
Assault Bike x 60 seconds
Barbell Sotts Press x 5 reps
A.
Every 2 minutes, for 8 minutes (4 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
Followed by…
One set of:
Front Squat x 3 reps @ 80%
(no tempo prescription)
B.
Take 12-15 minute to build to 85% of your 1-RM Snatch and then …
Every 2:30 minutes, for 10 minutes, complete:
Snatch x 1 rep @ 85%
C.
Complete as many rounds and reps as possible in 15 minutes of:
4 Single-Arm Alternating Devils Press (50/35 lbs)
8 Single Dumbbell Box Step Ups (50/35 lbs to 24/20″)
12 Chest-to-Bar Pull-ups
24 Air-Squats