0:00 Low** or High Bar Back Squat – Build to a 3RM Ends @ 20:00 Starts @ 20:00 Bench Press – Build to a 1RM Ends @ 40:00 Starts @ 45:00 “The Get Down” 10 Muscle Snatches, (75,55) 20 Alternating Hang Power Snatches, (75,55)*** 30 Air Squats 30 Low Burpee Bar Hop Overs 20 Alternating Hang Pwr Snatch, (75,55) 10 Muscle Snatches, (75,55) Extra Credit On Your Own…, A) Bulgarian Split Squats – 4 x 8E/S B) GHR – 4 x 8 C) Standing Red Band Face Pulls – 4 x 15/20 (Thumbs to ears) **Notes: The bar is below your upper trap, resting more on your rhomboids and the stance is significantly wider. As a result of the wider stance, sticking your butt back more, you utilize more of your glutes, hamstrings, and adductor muscles. Hence why I’m placing such a premium on Hip Extensions, GHRs, Seated Leg Curls, etc. How do you squat? Clinic coming soon. ***Notes: Varying foot position makes performing this movement rather challenging. Start from the hang and finish in the split position. You don’t have to get as deep into a split position as you think.