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BASE

Front Squat

5x3

80, 85, 90, 95, 100% of 3RM FS


Back Squat

4x5

85, 90, 95, 100% of 3RM FS


Every 3min x4

15 Dual DB Snatch (22.5/15)

15/12 Bike or 20/16 Row


GAIN

Front Squat

5x3

80, 85, 90, 95, 100% of 3RM FS


Back Squat

4x5

85, 90, 95, 100% of 3RM FS

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