Day 147

A.) Hang Snatch: 5 x 3

Warm-up as needed. Rest 90-120 seconds between sets. 

Establish a heavy set for the day, that counts as (1) working set, your other 4 sets should be at 80% of your days heaviest or higher. Use straps if you need them them. All reps are full Squat.

B.) Back Squat: (10-8-6-6-6)

Warm-up as needed. Rest 90-120 seconds between sets.

60% x 10

65% x 8

70% x 6

75% x 6

80% x 6

C.) Front Squat (5-5-5-5)

Warm-up as needed. Rest 90-120 seconds between sets.

60% x 5

70% x 5

75% x 5

75% x 5

D.) Conditioning

Every 3 minutes for 18 minutes (6 Sets): 

400m Run

E.) Accessory Work

Banded Good Morning: 3 x 15

BPA x 25