3/15/2023

A. Clean Complex - Blocks: Clean Pull + Clean + FS - 6 total complexes - 2 above knee; 2 @ knee; 2 below knee; rest as needed - quick reset b/t clean pull & clean, tech focus, slightly heavier than last weeks leading at each position

155 - 175 - 195

B. Front Squat @ 3111: Work to a strong 5 reps for the day, nothing above 8/10 RPE - Less tempo this week so slight increase in load. 

235lbs

C. BB Back Rack Reverse Lunge: 8,6,4; rest 2 min b/t sets - good form, good mechanics, good control, keeping front shin perpendicular to floor, 9/10 RPE on last set - reps per side

I didn't see that 'reps per side' part when I did this, so it was 8 total, 6 total, 4 total at 205, 225, and 245lbs 

4min AMRAP:
10 Cal Ski
10 DB Bench Press @ 50lbs

3 Rounds + 10 cal ski - held at or just below 1100 cals/hr
rest 4 min

4min AMRAP:
10 Cal Bike
6 Strict HSPUs (move to kipping if needed, but start with strict)

3 Rounds + 10 cal bike - first two rounds were sHSPU (UB, 3/3), last round was kHSPU

rest 4 min

4min AMRAP:
10 Cal Row
10 BFB

3 Rounds - I held around 1300 cals/hr on the row