L1: a) Pause Front Squat~ 5×3 (moderate, try to add weight from last week, 3 sec pause at bottom)

b) Hollow Holds~ 4-5 Sets:

AMRAP in :45 sec
Rest 1 Min

c) 4 Sets, 1 Min Rest b/t sets:

DB Snatch x10/ arm
Wall Balls x10
Ring Rows x10

 

 

L2: a) Front Squat~ 80%x3x5

b) For Time:

20 T2B
20 KB Swings 24/16kg
15 T2B
20 KB Swings
10 T2B
20 KB Swings

L3: a) Front Squat~ 80%x3x5

b) RDL~ x3x5

c) 6 Sets:

:10 sec Airdyne Sprints @ 100%
Rest 2:30