A) EMOM x 5 sets:

– 1-2 front squat @ 65-85%

*building by 5% each set

+

E2MOM x 4-5 sets:

– 1 front squat @ 85-100+%

*Build to a heavy rep based on form and feel.

 

B)  3 sets for quality:

– 1-3 rope climbs or 3-5 rope climb progressions

– farmer’s carry x 1 lap (heavy, steady walk)

– 8-10 single arm DB standing press @ 2111

– 6-8/side BB front rack rear foot elevated split squat

 

*No jumps on RCs.