Wednesday.June 8.2016

1. Front Squat 

Rx: 3RM

Intermediate: 3-3-3-3-3 (climbing) 

Beginner: 3-3-3-3-3 (across) 

This is the last week of this rep progression and then we are going to switch it up for both the front squats on this day and the accessory work as well as the back squats and glute bridges on Saturdays 

2. Reverse Lunge 

2 x 20 

3. 12:00 AMRAP 

3 Hang Power Snatch (135/95) 

6 Burpees over Bar 

9 CTB Pull Ups ( Pull Ups/Jumping Pull Ups/Banded Pull Ups) 

Goal= 6-8 Rounds- the reps are small enough for the Hang Power Snatch and the CTB pull ups, should aim to go unbroken on the hang power snatch and unbroken or 2 sets for the CTB for the first few rounds 

Pumped to see this guy finally make it. Great athlete. Follow him @fikowski on instagram