Move

1) 4 x 10 Back Squats @ technical load

2) Every 2 MIn. x 6 Rounds
10 Box Jump Overs
8 Alternating DB Hang Power Snatch

Train

1) Back Squat: Heavy Set of 10

2) Austin Powers

Every 2 Minutes (Until 75 Reps)
20 Box Jump Overs (24/20”)
Max Power Snatches (75/55)

Time Cap: 12 Minutes

Stimulus

1) This is the first set of out building phase of 10 rep maxes. We will aim to progress next week, so today will not be your true max. You should aim to complete this set at around 60-70% of your 1 RM. Ensure you are reaching full depth!

2) The goal today is to accumulate 75 light power snatches with a box jump over buy in each round. Jumps should take you about 1:00 to complete. You do not need to fully extend hips at the top, but do not rebound. Power snatches are LIGHT today. You will have basically 6 minutes to get 75 reps, so if you average 12-13 reps a round you will finish in under the time cap. Reduce box jumps to get roughly 1:00 on the power snatches.

Extra Credit

3 x 12 Romanian Deadlifts
3 x 6 Single Leg Box Hamstring Curls (each side)