WEDNESDAY

PECIFIC PREP

OH Squat Prep

STRENGTH

PERFORMANCE

Overhead Squat:

Warm-up sets: 3 sets of 3 reps with a weight around 60-80% of your 3RM

Working sets: 5 sets of 2 reps with a weight around  85-95% of your 3RM

FITNESS

Front Squat

CONDITIONING

(In Partners 1:1, 6 Rounds each )

FITNESS

75 Single Under’s

5 Power Cleans

4 Front Squats

3 Push Press

PERFORMANCE

50 Double Under’s

5 Power Snatch

4 Hang Squat Cleans

3 Push Jerks

Barbell weight

Male 45-50-55-60-65-70

Female 32.5-35-37.5-40-42.5-45