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A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Six sets of:
Power Snatch from Mid-Thigh x 6 reps
Rest as needed, work up as heavy as you can, but stay focused on barbell speed.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

D.
Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75% of 1-RM

A) 225, 245, 275, 295, 315
 

B) 135, 145, 155, 165, 175×4, 175
-Don’t know exactly what happened on set 5. Shit got heavy though.

 

C) 275, 315, 355
 

D) 305
-THIS WAS MISERABLE

The aftermath...