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A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85%
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+
D.
Complete as many rounds and reps as possible in 15 minutes of:
9 Box Jump Overs (24″/20″)
15 Toes to Bar or GHD Sit-Ups
21/15 Calories of Ski-Erg or Rowing
7 Round + 18
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