3/22/2023

A. Clean Clusters - Blocks: 1.1 x 6 sets; rest 10 sec b/t reps; rest 1-2 min b/t sets - 2 sets above the knee + 2 sets @ knee + 2 sets below the knee - Target slightly heavier than last week

165 - 185 - 205

B. Front Squat @ 3111: Build to a set of 7 reps in 3 working sets 

225lbs

6 Sets:
10 Deadlift @ 225lbs
10 Cal Ski Erg or Bike Erg or Echo
10 SA DB Snatch @ 50#
Rest 2 min b/t sets

Odd Sets: 10 cal ski, 5 DB snatch w/ one arm, then switch to the other arm

Even Sets: 10 cal echo, alternating DB snatch

Each set was about 1:30, I held about 1100 cals/hr on the ski and 300+ watts on the echo