Front Squat 8-8-8-8 (add 5-10lbs to each of your sets from last week)
First set = +5-10lbs from last week’s first working set
Second set = +5-10lbs from last second working set
Third set = +5-10lbs from last week’s third working set (top set)
Fourth set = -10% from today’s heaviest set
If an athlete did not complete last week’s front squats, have them do that workout.
For Time: 15 minute TIME CAP
Hang Squat Snatch, 95#/65#
*TARGET INTENSITY = 9
– Snatch: Reduce load as necessary. Maintain sets of 5-6 repetitions. Scale to hang power for athletes who are unable to perform technically sound squat snatches under fatigue.
– Pushup: Select a volume load or variation which allows the athlete to maintain minimum sets of 4-5 repetitions with good form.