A. Take 20 minutes-
Front Squat: Find your heavy 3 with pace, 22×1
Pace: 2 seconds down, 2 second hold in bottom position, explode up, 1 second between reps
B. Volume Training-
12 minutes/6 Rounds
EOMOTM: Every other minute on the minute
Perform 5 Squat Cleans unbroken, 135/95lbs, fill the rest of the time with max reps pushpress 135/95lbs.
Rest 1 minute
Volume work (V): At the top of every other minute perform the following rep scheme above. First round you fail to complete the 5 reps unbroken you must decrease load by 10%. Every round you fail, automatically decrease weight. Use remaining time of each minute to perform max reps pushpress.
7 Minute Amrap
Pushups with Hand release – 10
Abmats – 15