Class:

1) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2.

2) Box Step-ups: 3 sets of 8/side @ 20″

Warm-up as needed. Rest 90-120 seconds between sets. Goal is to build heavier than last cycle. Box height should put you roughly so that the crease of your hip is at your knee. Perform all 8 reps on one side before switching to the other.

3) AQAP:

800m Run

12 Power Snatches 115/75

400m Run

9 Power Snatches 115/75

200m Run

6 Power Snatches 115/75

Extra Work:

4) Handstand Push-ups: 10 minutes Practice

If you have them perform and EMOTM, if you don’t practice them.

5) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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