Monday:
Back Squat Waves
Set #1 – 4 Reps
Set #2 – 2 Reps
Set #3 – 4 Reps
Set #4 – 2 Reps
Set #5 – 4 Reps
Set #6 – 2 Reps
Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.
Barbell Reverse Lunges2 Sets of 14
Snatch (in class) 
Alternating “On the Minute” x 10 (5 Rounds):
Minute 1 – 3-Position Power Snatch
Minute 2 – 3-Position Squat Snatch
3-Position – In each variation, the starting positions are the same – high hang (pockets), hang (knee), and floor.
Body Armor
3 “Giant Sets”:
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
Rest 2:00 between efforts.
On the 200m Double Dumbbell Carry:
First 50 meters – One DB overhead, one DB front rack.
Second 50 meters – Same as first 50m, but changing sides.
Third 50 meters – Hang position (farmers carry).
Fourth 50 meters – Both in front rack position.
Conditioning (in class) 18min cap
“Twinkle Toes” 
4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Squat Snatches (165/115)
*sub v-ups for TTB. Squat snatch weight should not be more than 70% of max. Fast singles are okay.