3.3.3 Strict Pullups (narrow, neutral, wide)
15 Banded Good Mornings
15 GHD Hip Extension (21x1)
A. Box Back Squat Squats- 4 x 5 (at or above 90% of last weeks heaviest 5)
- Set up the box so that your butt kisses the box as you reach 90 degrees.
- This is a powerlifting squat, so you should overload the posterior chain and sit back into the squat, (as opposed to descending vertically during during a weightlifting squat)
B. Build to a heavy Front Squat double (8 minutes)
3 Hang Squat Snatch 155/110#
6 Bar Facing Burpees
18 Double Unders
V. Optional Conditioning
Every 3 minutes 42 Minutes (14 sets):
4 Deficit SHSPU
- Perform strict, then kip
- Your score is your slowest time. Shoot for conistency in the 80-85% intensity range.
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