Squat Build-Up E3MOM
Back Squat – 10 @ 50%
Front Squat – 8 @ 60%
Overhead Squat – 6 @ 70%
Back Squat – 4 @ 80%
Front Squat – 2 @ 90%
Overhead Squat – 1 @ Max
For Time: (10min cap)
200m Row/Run or 0.5k Bike
21 Sumo Deadlift High Pull 95/65 RX+135/95 MRX 75/55
200m Run/Row or 0.5k Bike
15 Hang Power Snatch
200m Run/Row or 0.5k Bike
9 Overhead Squats
200m Run/Row or 0.5k Bike
Squat & Pistol Development
15 Cossack Squats Alternating Legs
15 Pistols Each Leg or Progressions
15 Goblet Reverse Lunges (alt legs)
15 Pistols Each Leg or Progressions
15 Bulgarian Split Squats (each leg)
