4/17/2023

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

95lbs - 115 - 115 - 115

B. Back Squat 5/3/1 Progressions:
Working sets -
Back squat x 3 reps @ 70%, rest 2-3 min
Back squat x 3 reps @ 80%, rest 2-3 min
Back squat x 3+ reps @ 90%

275 - 295 - 315 (3 reps)
+
3 Rounds for Time:
10 Cal Echo Bike
10 Strict HSPUs

5:44

Held over 310 watts on the echo, 4/3/3 on the first two rounds of sHSPU and 2/2/3/3 on the last round
rest 4min

3 Rounds for TIme:
10 Cal Ski
10 DB Bench Press @ 50lbs

5:09

Held 1100 cals/hr on the ski, went unbroken for the first two rounds of the DB bench then 5/5 on the last round

rest 4min

3 Rounds for Time:
10 Cal Row
10 BFB

3:57

1300 cals/hr on the row