Compete/Perform
Front Squat
Work up to a heavy triple
Fitness
Front Squat or Goblet Squat
4 Sets of 8
Use a challenging weight
+
Compete/Perform
Power Hinge + Single Leg Squat + Horizontal pull
3 Sets
Power Clean Cluster x 1.1.1.1@80%or above, rest 6 sec between
Rear Foot Elevated Bulgarian Squat x 10-12 each leg
DB Bench Row x 10
Rest 2 min between sets
Fitness
Power Hinge + Single leg Squat + Horizontal Pull
3 Sets
Russian KBS x 10
Rear Foot Elevated Bulgarian Squat x 10-12 each leg
DB bench Rows x 10
Rest 2 min
Accessory
3 Sets
GHD Back extensions x 12-15
Reverse sled drag x 100′
