4 rounds of

  • 10 TGU briges R/L
  • 10 Bandwalks R/L
  • 3 Back Squats – adding weight per round

Strength: Squat

  • 3-3-3,

then accumulate 15 paused reps at 20%of today’s heaviest squat

Notes Build over the first three sets to a challenging but technically sound set, leaving one good rep in the tank. Paused reps are performed at 20% less than today’s heavy set of 3. Slow eccentric, full three count pause not at the bottom, but right at parallel.

Met-Con: Squat Snatch/Burpee

3 Rounds For Time:

  • 10 Squat Snatch, 95# / 55#
  • 20 Burpees


SCALING GUIDE Squat Snatch: Athlete should be able to work at a minimum rate of 5 reps/minute with good mechanics. Scale load accordingly. Scale movement to power snatch + overhead squat, or just power snatch. This workout is a good opportunity for athletes who have not barbell snatched in a workout before to doing so – consider reducing the reps and allowing yourself to slow down and focus on your technique,  Burpee: Athlete should be able to work at a minimum rate of 10 burpees/minute. Scale repetitions accordingly. Scale movement to squat thrust (down to top of push-up position, then back up, without bringing chest to floor) for athletes who will see a significant drop in intensity on burpees. Alternatively, burpees to a bench may help sustain the intensity



If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

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