Strength
A1. Back Rack Deficit Reverse Lunge - 3x5 *per leg  (45+15) plate
A2. Single Arm Farmers Walks - 3 sets 30 m *each arm (AHAP)
B. Front Squat - 4x10 (50,55,55,60%)
*intent: A. If possible increase the deficit, add a 10 or 15 plate to the 45 B. Stick to the percentages, this is a longer cycle so be patient with the process.

Met-Con
30-20-10
Power Snatch (95/65)
OH Lunges
Pull-ups