A. :12 sprint on bike x 8; rest 1 min between
- Did as part of warm up
B. Snatch 10 x 1+1; Snatch High Pull + Full Snatch + OHS ; every :90…first working set begins at 70%
70% of 68kg/150lbs = 47kg/103lbs
Ended with 60kg
C. Back Squat
1×10 @ 65% - 78kg/172lbs
1×8 @ 70% - 85kg/187lbs
2×8 @ 75% - 90kg/198lbs
D. Front Squat
1×5 @ 60% - 63kg/138lbs
1×5 @ 65% - 69kg/152lbs
2×5 @ 70% - 74kg/163lbs
E. EMOM x 21
Minute 1: 12 Burpee Touch’s
Minute 2: 35’ Double KB Walking Lunge (44s)
Minute 3: 12 Cal Row
C. Back Squat
1×10 @ 65% - 78kg/172lbs
1×8 @ 70% - 85kg/187lbs
2×8 @ 75% - 90kg/198lbs
D. Front Squat
1×5 @ 60% - 63kg/138lbs
1×5 @ 65% - 69kg/152lbs
2×5 @ 70% - 74kg/163lbs
E. EMOM x 21
Minute 1: 12 Burpee Touch’s
Minute 2: 35’ Double KB Walking Lunge (44s)
Minute 3: 12 Cal Row
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