Strength
Warm-up: Overhead Squat (3×3 ascending )
@ warm-up weights for Front Squat set
Paused Front Squat (5×3@ SAME weight across )
Tempo = 32X1 [3 count down, 2 count hold, explode up, 1 count reset]
Work on keeping chest & elbows up at bottom and during ascent – do not pitch forward
Linear progression – increase weight from last week. [If this is your first week on this lift, start at ~50% of Front Squat 1RM]
Conditioning
AMRAP 12 minutes:
3 Barbell Complexes* (135/95)
200m Run
*Each Barbell Complex = consecutive Power Clean + Front Squat + Push Jerk + Front SquatÂ