Continuing our stamina squatting from last week and increasing by 3%
Stamina Squats, 75% of 3RM back squat
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 75% of Rep Max Back Squat
On the 1:00 x 7 Sets: start at 50% of 1RM snatch and build over 7 sets
1 Pausing Power Snatch (3 sec pause in receiving)
1 Pausing Low-Hang Power Snatch (3 sec pause in receiving)
"Hit and Run"
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)
Dumbbell Snatches: Alternate arms each rep (6 each)
Dumbbell Squats: You have the option to rack the dumbell on your shoulder, behind the head, or hold it in the goblet position. Goblet allows for the best positioning.