12/10/2019

A. Squat snatch; waveload (power if needed)
Wave 1: 3 singles, start at 74-78% of 1RM, add 5lbs/side each make, rest 60 sec bt lifts
175 - 180 - 185

Wave 2: 3 singles, start at 78-82% of 1RM add 5lbs/side each make, rest 60 sec bt lifts
180 - 185 - 190

Wave 3: 3 singles, start at 82-86% of 1RM, add 5lbs/side each make, rest 60 sec bt lifts
185 - 200(f) - 200 - 215
rest 2-3 min between all waves
Definitely forgot about this 2-3min rest and just rested about a minute between all of the reps

B. Autoregulated Box Back Squat - 1 rep 5+lb from last week- rack bar and rest 30 sec, then perform 2 reps, rack bar and rest 30 sec, then perform 3 reps, rack bar and rest 30 sec...continue to add 1 rep each round until you reach a 8-9/10 RPE (have 1-2 reps in reserve for that round). rest 4-5 min x 2 sets - ensure all reps are crisp and explosive
Used 255lbs, made it to 5 reps on the first set and 4 reps on the second. If this was all I had for the day I would have pushed harder, but I wanted to make sure I could properly execute the following 2 round piece

2 Rounds:
30 Cal Assault ----> Increasing effort every 10 cals from 60-80%, into:
3min AMRAP:
7 Power Snatch @ 95#
7 Burpees over Bar
rest 2min
30 Cal Row ----> Increasing effort every 10 cals from 60-80%, into:
3min AMRAP:
7 Deadlift @ 255#
25' HSW
rest as needed to recovery

Round 1
190/230/275 on the echo bike
2 rounds + 4 BFB on the AMRAP - 3/2/2 on the PS

800/1000/1150 on the rower
3 rounds + 2 DL on the AMRAP- 4/3 on the DL, UB HSW

Round 2
200/240/280 on the echo bike
2 rounds + 2 BFB on the AMRAP - 4/3, 4/3, singles on the PS

800/1000/1200 on the rower
3 rounds on the AMRAP - 4/3 on the DL, UB/not UB/UB on the HSW