A.
Over the course of 7 sets, work up to a challenging set of 2 box jumps
Followed by…
Every minute, on the minute, for 6 minutes (6 sets):
Hip Power Snatch x 1 rep @ 75-85% of 1-RM Power Snatch
B.
In 25 minutes, establish a 3-RM Push Press
C.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 reps
*Sets 1-2 = @ 95% of 5-RM Front Squat weight
*Sets 3-4 = @ 90% of 5-RM Front Squat weight
*Set 5 = @ 85% of 5-RM Front Squat weight
*Note: If you don’t know your 5-RM in this exercise, establish that today instead of doing these sets.
D.
Three sets of:
Pull-Ups x 8 reps
Barbell Strict Press x 8 reps
Rest 2 minutes
E.
Four sets of:
Romanian Deadlift x 6 reps
(Goal weight should be 80-85% of 1-RM Clean)
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