We start moving intensity up in preparation for another test week in two weeks!



1 Overhead Squat (Must be snatched into place)

5 Front Squats (Must be cleaned into place)

10 Back Squats (Cleaned and push pressed behind head)

* 50, 60 & 70% 1RM OH Squat or 60, 70, 80% of your Snatch 1RM

(3-3:30 clock per set)



1:00 clock to perform:

150/100m Row Sprint

Med Ball Slams (25/30#) with time remaining

REST 2:00


Repeat 5 total times for speed and max reps on the med ball slams….



2 Position Bicpe Curls (Palms Up and Thumbs Up) x 5 &5

Banded Triceps Pressdowns X10

Bench Wrist Curls x10

* Start where you ended on your weight last week and get TWO solid sets on your own

Justin VanBeek

Written by: Justin VanBeek

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