A: Front Squats - Establish a 8RM front squat -
this will equate your 80%
B: Bulgarian squats - 3x12 per leg.
C: Weighted back extension - 3 x20
D: Bicep curls and tricep extension - 3x8
E: Back flies and chest flies - 3x8
A: Front Squats - Establish a 8RM front squat -
this will equate your 80%
B: Bulgarian squats - 3x12 per leg.
C: Weighted back extension - 3 x20
D: Bicep curls and tricep extension - 3x8
E: Back flies and chest flies - 3x8
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.