3X5 Pause Front Squats HAP try to go heavier than lasts weeks 8 rep max. – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00
20 Hang Clean to Thrusters 115/75#
10 Hang Clean to Thrusters 135//95#
**scaled weight for hc to thrusters 95/65, 115/75.
***Adv. 800,400,800m runs with hc to thruster weight 135/95, 185/125.