Back Squats
Warm Up
2 Sets
15 Banded Good Morning
10 Banded Lateral Walks per side
5 Dual KB Front Squats @ 33X1
2 Sets
12 Lateral Box Step Overs
5 Slow Back Squats @ 50×1
20m Dual KB Over Head Carry
ng
Strength
Back Squat
4×4 @ 80% of 1RM
Workout
5 RFT: Time Cap 16min
RX+
12 Snatch 50/40
6 OHS 50/40
Wall Walk**** 1-2-3-4-5
RX
12 Snatch 40/30
6 OHS 40/30
Wall Walk**
** 1-2-3-4-5
SC
12 Snatch 35/25
6 Front Squat 35/25
Wall Walk**
** 1-2-3-4-5
Walk as close to the wall as possible
or Box walk out
FIT
12 Snatch 25/15
6 Front Squat 25/15
Wall Walk**
** 1-2-3-4-5
Walk as close to the wall as possible
or Box walk out
Extras
Snatch
4 Sets Snatch Prep
2 Low Hang Muscle Snatch
2 Over Head Squat with 3 sec pause
2 Low Hang Snatch
Engine Building
3 Sets
4 min Row @75% Effort
Rest 90 Sec B.w sets
Accessory Work
3 Sets
20 banded Good Morning @ 2111 Tempo
10 BB Front Rack Box Step-Ups
8 Snatch Grip RDL @ 4111 Tempo
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