Week 3 of 4: Friday

Strength
Front Squat
12 Minute EMOM
Back Squat
2 Reps
6 Rounds @ 60%*
6 Rounds @ 65%*
*% Based Off Week 1’s 2-rep Max
Focus on Speed/Explosiveness on the way up. Fast but controlled on the way down.

Clean Pulls
2 Reps @ 100, 105, 110, 115%

Conditioning
9-Minute AMRAP
10 Hang Power Cleans
40 Double-unders
10 Shoulder-to-Overhead
Bar Weight: 135/95

Conditioning
For Time
2000 Meter Row
1500 Meter SkiErg

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