Derek, Kevin, and Anthony at the Mount Washington Road Race. AWESOME job guys!!!!

Week 6(of 12)Day 29
A. Build
Tempo Overhead Squat – 3-3-3-3@65% of your snatch; Tempo:6 second eccentric, 4 sec pause at bottom for each rep
*Increase load each set
**If you have any issue  going overhead you will do front squats

B. Condition
3 Rounds
Run 200
15 Power Snatch@115/80
Run 200
15 Overhead Squats@115/80

15 min cap

Alpha – As written
Bravo – 95/65
Charlie – 75/55
Delta – 65/45

*If you have any issue going overhead you will do the following:
10 Hang power cleans@135/95
10 front squats@135/95

Scale as needed

Single Leg Deadlift – 8-10 each leg, weight in each hand
Single Arm High Pull – 8-8-8-8 each arm