PM-

A.

Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

-330, 350, 375, 350, 375, 395

B.

Five sets of:

Hang Clean + Front Squat + Clean

Rest as needed

-225, 250, 280, 305, 335

335.

C.

Three sets of:

Halting Clean Deadlift + Clean Pull

Rest 2-3 minutes

Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

-365 x 3 sets