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