4/4/2023

A. 3 Positions Squat Snatch + OHS; 4 complexes of EACH; rest as needed - this week keep everythin g light and focus on perfect positions
95 - 125 - 125 - 125

Working sets -
Back squat x 5 reps @ 65%, rest 2-3 min
Back squat x 5 reps @ 75%, rest 2-3 min
Back squat x 5+ reps @ 85%
245 - 275 - 295 (8 reps)

4 Sets:
1min AMRAP Strict HSPUs
rest 30 seconds
50' HSW
rest 30 seconds
1 Set AMRAP UB Ring Dips
rest 3-4min bw sets

Set 1) 12 sHSPU, 1:24 for the HSW, 10 dips

Set 2) 9 sHSPU, 2:00 for the HSW, 10 dips

Set 3) 8 sHSPU, 25ft HSW in 1min, 9 dips

Set 4) 7 sHSPU, 25ft HSW in :30, 8 dips

I had to reduce the HSW to 25ft after the second set. My shoulders and triceps were so blown up I couldn't support myself. Adjust anything in the future accordingly