A. Snatch from Blocks (1"" BELOW knee); 3 reps x 2 sets, 2 reps x 2 sets ; 3 singles @ tough load (you choose weight); rest 2-3min bw sets
3 reps x2 sets - 145lbs
2 reps x2 sets - 155bs and 160lbs
3 singles - 170lbs
B. Back Squat; 8 reps @ 65%, 8 reps @ 70%, 6 reps @ 80%, 6 reps @ 85; rest 2-3min bw sets (exact percentages as last week - crush these)
225lbs - 245lbs - 280lbs - 300lbs
+
4 Sets:
Bike 10 Sec @ 100% effort
Bike 50 Sec @ 10min pace
Bike 3min @ max sustainable effort
rest 3-4min bw sets
Used a C2 bike for this and I guesstimated on the 10min pace. The sprints were at or below 1:20/1k pace, the 50 seconds at a 10min pace were at or below 1:50/1k (withe some instances where it crept to 1:52/1k at most for a few seconds), and the 3min period was at 1:55/1k pace
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