Short+Back Squat; Mar. 20-26, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

5 Min–Not for reps

15 Sec. Front Squat Hold

15 Sec. Overhead Hold

5 Thrusters (95/65)

15 Double Unders

Short Conditioning

30 Thrusters (95/65)

90 Double Unders

20 Thrusters (95/65)

60 Double Unders

10 Thrusters (95/65)

30 Double Unders

Back Squat Interval

10 Min EMOM

2 Back Squats @ 80% 1 RM

Accessory/Cool Down

5 Round Superset–Rest 1:00 between each

15-30 Sec. Overhead Squat Hold @ 70% Snatch 1 RM

3-5+ Reps in Kipping Muscle-up Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching