Strength
1) Front Box Squat: 6 x 4 @65%, 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 55%.
– 5% heavier than last week
2) Power Snatch: EMOM 6: 2 Reps @75%
– These are “cluster sets” meaning you drop and reset between each single.
– Beginner: Muscle Snatch w. a light load
– 5% heavier than last week
Conditioning
“Eddie Murphy”
For time:
Run 400 Meters
50 Thrusters (75, 55)
Run 400 Meters
Rx+:(95, 65)
L3: (65, 35)
L2: (55, 65)
L1: (45, 25)
10:00 Cap
*If running is not a viable option sub a 500m row.