Essentials:
A.
5 Sets
Front Squat x 3 reps
Tempo 33×1
*Use weight that you used on the first week of the cycle of front squats
On the 3 min marks
B.
3 Rounds For Time :
Hang Power Snatch x 9 reps
Burpee Jumping Pull Up x 7 reps
Dual Dumbbell Shoulder to Overhead x 5 reps
Fitness
A.
5 Sets
Front Squat x 3 reps
Tempo 33×1
*Use weight that you used on the first week of the cycle of front squats
On the 3 min marks
B.
3 Rounds For Time :
Hang Power Snatch x 9 reps 95/65
Burpee Chest to Bar x 7 reps
Handstand Push Up x 5 reps
Rx+: (115/75)(bar muscle ups)(Strict Handstand Push Up)
Performance
A.
5 Sets
Front Squat x 3 reps
Tempo 33×1
*Use weight that you used on the first week of the cycle of front squats
On the 3 min marks
B.
3 Rounds For Time :
Hang Power Snatch x 9 reps 125/80
Bar Muscle up x 7 reps
Strict Handstand push Up x 5 reps
