Day 84

A.) Squat

Front Squat

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%

Rest 2-3 minutes between sets.

B.) Every two minutes, for 16 minutes (8 sets):

Hang Clean + Clean + Front Squat + Jerk

Build to today’s heaviest set.

C.) Every two minutes, for 10 minutes (5 sets)

Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 185/125 lbs…and move up from there if you’re handling it well.

D.) Three sets of:

Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed