9/5/2019 - Squats and Quads

M-1: Back Squat

3-3-3, 2X3 @90-95% of heavy 3

*Build to a heavy but technically sound set of 3. Then perform two more down sets @90-95% of todays heavy 3.

M-2: Bike/Squat Snatch

E5MOM X 4

Option A: 2 Rounds: 12/10 Calorie Bike 5 Squat Snatch (135/95)

Option B: 2 Rounds: 12/10 Calorie Bike 5 Squat Snatch (115/75)

Option C: 2 Rounds: 10 Calorie Bike 5 Power Snatch

*If some athletes aren't comfortable landing in a squat then having them do a power into overhead squat is fine. *These are meant to be quick sprints. But controlled. *Weight should be moderately heavy to force quick singles. *Scale Reps accordingly to atleast get 1:00 Rest

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