Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 69% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. This is our fourth and final week in this specific 3 Front / 6 Back progression.

Week #1 - 60%
Week #2 - 63%
Week #3 - 66%
Week #4 - 69%

"On the 2:00" x 5 Sets:
1 Hang Snatch High Pull
1 Snatch High Pull
1 Hang Squat Snatch
1 Squat Snatch

Set #1 - 58%
Set #2 - 62%
Set #3 - 66%
Sets #3+4+5 - 70%

Weights are intended to be on the lighter side. I will post extra work and we will work towards heavier sets the olympic lifts in the second half of this training cycle, for those that are interested with the focus on the front half, being our stamina squats.

Hang Snatch High Pull and Snatch High Pull
The front two reps of this movement focus on the bar path up the body. Both movements end with elbows high to the outside, with the bar rising to just about chest level. Focus on elevation of the bar through your hip and leg power - and not through the pull with the arms. They are along for the ride, guiding the bar up closely but not pulling.

Hang Squat Snatch and Squat Snatch
follow with the same flow from hang to full, but now with the entire movement. Aim here is still to focus on your bar path, visualizing bringing the bar straight up the shirt each rep.