Back Squat
3 sets of
3-2-1
increasing weight every sets
for example:
set 1 : 3 – 2 – 1
80% – 83% – 86%
set 2 : 3 – 2 – 1
86% – 89% – 91%
set 3 : 3 – 2 – 1
89% – 92% – 95%
Power Snatch
On the 1:30 x 6 Sets:
1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch
*increasing in weight
Conditioning
4 Rounds:
12 Power Snatches (40 kg/25 kg)
16/12 Calorie Row
Time Cap 15 mins