Essentials:
A.
12 min
Front Squat
Build Up to a Heavy 2 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
7 Sets
Segmented Power Snatch x 2 reps empty Barbell
Pause Above Knee for 3sec
On the 90 sec Marks
C.
3 sets
Seated sled face pulls x 10 reps
Build in weight
On the 3 min marks
Fitness:
A.
12 min
Front Squat
Build Up to a Heavy 2 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
7 Sets
Segmented Power Snatch x 2 reps 65-70%+5lbs
Pause Above Knee for 3sec
On the 90 sec Marks
C.
3 sets
Seated sled face pulls x 10 reps
Build in weight
On the 3 min marks
Performance:
A.
12 min
Front Squat
Build Up to a Heavy 2 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
7 Sets
Segmented Power Snatch x 2 reps 65-70%+5lbs
Pause Above Knee for 3sec
On the 90 sec Marks
C.
3 sets
Seated sled face pulls x 10 reps
Build in weight
On the 3 min marks