5/30/2023

A.Squat Snatch; 1.1.1 x 3 sets; rest 20 sec; rest 2-3min (wave load - 74,78,84%)

165 - 175 - 185

B. .Wendler 5/3/1 DL Cycle (using 95%1RM for all %)
Working sets -
DL x 5 reps @ 75%, rest 2-3 min
DL x 3 reps @ 85%, rest 2-3 min
DL x 1+ reps @ 95%

365 - 385 - 405

For time
100 cal row
100 wallballs @ 20lbs
100 cal row
Time cap: 17 min

17:45 total time - 1000 cals/hr on the first 100 cal row (5:56 total time), 10s on the wall balls (5:52 including transition time, 10-15sec breaks), 1000 cals for the first 50 -> 1100 cals for 51-85 -> 1200+ cals/hr on the last 15