Week 7(of 12), Day 38

A. Build
Tempo Overhead Squat โ€“ Heavy Single; Tempo: 6 second eccentric,ย 4 sec pause at bottom for each rep

B. Condition
30 Snatches@70%(any how)
Each min do 3 Box Jumps@30/24

Alpha – As written
Bravo – Box at lower height
*If you need any modification talk to the coach ๐Ÿ™‚

L-Sit or N-Sit – Accumulate 2 min
Bat Wings – 10-10-10