Strength
1) Front Box Squat: 5 x 4 @70%, every 60-75s.
– Use a 13-15# Box + Slightly Wider stance than normal
– If you have access to bands or chains drop the percentage to 50%.
2) Power Snatch: EMOM 5: 2 Reps @80%
– These are “cluster sets” meaning you drop and reset between each single.
– Beginner: Muscle Snatch w. a light load
Conditioning
“Two Scores”
In a 4:00 Window:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
Remaining time: Max Thrusters (135, 95)
Rest 3:00
For time:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
21 S20H (135, 95)
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = Reps/Time