Lift A: Front Squat (3-3-1 Tempo)Raise the bar in front of your shoulders, supporting the weight with light fingers. Drop slowly into a squat, aiming for your thighs to be parallel to the ground or lower. Hold, then press through your feet to stand upright.
10 x 45lbs, 8 x 95lbs, 6 x 135lbs, 4 x 185 lbs, 2 x 225, 1 x 245lbs, 1 x 265lbs, (2) 1 x 275lbs
Lift B: Hang Clean
Perform this move just like the power clean on day one, but start by holding the bar with extended arms in a standing position. Bend, then explosively straighten your knees and hips to raise the bar to a racked position; at the same time, fluidly lower into a squat, stand, and then drop the bar.
10 x 45lbs, 8 x 95lbs, 6 x 115lbs, 4 x 135lbs, 2 x 145lbs, 1 x 155lbs, 1 x 165lbs, 1 x 175lbs, 1 x 185lbs, 1 x 205lbs missed, 1 x 195lbs
Abs: 3 Sets: Weighted Decline Crunches: 10 x 40lbs, Ulisses World Abs.