First time? Check out the Training Guide
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A) Depth Jump
4x10 sec FULL SPEED
C) Overhead Squat
5x3, building each set to the heaviest possible for the day. If you're new to this and need to just stick with the empty bar or PVC pipe for the day, that's fine too!
D) Dumbbell Renegade Row
E) Front Squat
6x3 @ 80% 1rm demo
(If 1rm front squat is unknown, use 60-70% of estimated 1rm back squat)
*If you're having trouble with these, try the "California style" grip.
F) Trap Bar Jump
*Go light, it's all about VELOCITY!
G) Using a DB weight of your choice, perform 2 sets:
Dumbbell Overhead Press x4
Dumbbell Curl x4 (cheating okay)
Single-arm Dumbbell Snatch x4 (4 ea arm, 8 total)
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