Movement activation and Barbell tech Back Squat, Front Squat. OH Squat Function Body Building Then 15-20 Mins Level 1 6 OH Squat/ BB Lunges 12 Front Squats 24 Back Squats Level 2 2-4 OH Squat/ BB Lunges 4-6 Front Squats 6-8 Back Squats Conditioning For Time or 12 mins 20 Front Squats 60/40 20 Lateral Barbell Burpees 20 Push Presses 60/40 20 Lateral Barbell Burpees 20 Thrusters 60/40
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Component 3 (18
Component 1 Team of 3 For Time 100/75 Cal Echo Bike 75 Bench Press 60/40 50 Clean & Jerk 70/50 30 Burpee Over The Bar 100/75 Cal Echo Bike 75 Bench Press 70/50 50 Clean & Jerk 80/60 30 Burpee Over The
Component 1 (10 Minutes) 4 Sets A1. 6-8 Barbell Back Squat 2-minute rest between Component 2 (10 Minutes) 3 Sets B1. 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Componen
