30min
Front Squat w/ Hands Free 3×5/AHAP
30min Break
1hr
Snatch 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
30min Break
1hr
Clean & Jerk 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/75% 1/85% 1/80% 2/75%
30min
Front Squat 1/50% 1/60% 1/70% 1/80% 1/85% 1/87.5% 1/90% 1/87.5% 1/90% 1/87.5% 2×2/85%
Front Squat Support 5/AHAP (3sec hold at top)

AM
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
PM
6min Agility Ladder
4-8x200m Sprints
Full Recovery!