Mano BSQ

A great day of snatching yesterday in our first Tuesday Tech Day for this cycle. Now we focus our Wednesdays on the power transmission unit, the trunk. If the legs and hips drive the load north, a weak core will submit to the load before full extension, so it is our duty to steel up that mid section so the gains may continue.


5 Front Squat  (50% of 1 RM Back Squat )

10 GHD Sit Up

10 GHD Back Extension

5 Rounds


“ Jump And Run “


Run 200 metres

30 Double Under (Unbroken)

Run 200 m

2 x 30 Double Under ( UB)

Run 200 m

3 x 30 Double Under (UB)