Week 4(of 6), Day 21

If you are competing in the in-house tomorrow and you are a new athlete to CFN take today off. If you have been used to doing volume you can come in today and do A and B if you’d like. Not C.

A. Front Squat – 5-3-1-1-1, heavy single
B. Condition
5-4-3-2-1
Front Squat@80-85% of above heavy single
15-12-9-6-3
Deficit HSPU@4″/3″

Alpha – as written
Bravo – 10-8-6-4-2 Kipping HSPU no deficit
Charlie – HSPU with feet on a box
Delta – Front Squats, DB Z-Press

C. Extra
DB Step-Ups – 8 x 3 Sets
DB Bench Press – 8 x 3 Sets