Monday - (Day 1 Week 3) 


A1 - Back Squat

5 sets of 8 reps at tempo (5010) and rest 60 seconds between sets.  (Shoot to add 5-15 lbs to last weeks sets.  Last week of this rep scheme so push the weight!) 
B1 - Hang Snatch
3 sets of 3 reps (tempo is 3 seconds to the knee for each rep) 
B2 - TTB
3 x 20 second AMRAP of TTB
(again, last week of this rep cycle.  Shoot for small improvements) 



Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. box

Hamstring Slides 2 x 8 reps
Glute Ham Bridges 2 x 12-15