Muscle snatch

5x2 Work at 55% of your 1RM Snatch


Box squats

4x5 Work at 60% of your 1RM Back Squat using a three (3) second eccentric tempo onto the top of the box, then explode up.



Work to 70% of your 1RM Deadlift for a single

Decrease for Drop Set 1 x Max Effort Reps.
Decrease weight by 20kg (44#) down if work single is above 150kg (330#).
Decrease weight by 15kg (33#) down if work single is below 150kg (330#).