Strength
1) Back squat (LB):
1 x 3 @ 90%,
1 x 1 @ 100%,
1 x 1 @ 105%,
1 x 1 @ 110%,
1 x 1 @ 105%,
based off 3RM LBBS,
rest at least 3 min between sets
2) 5 x 3 push press @ 75-80% of 1RM
Conditioning A
10 minute AMRAP:
10 KB snatches 24/16 kg (5 each hand) (video)
10 front squats @ 155/105#
Conditioning B
Choose 1:
Run: 3 x 1,000 meters, rest 2 min, hold @ 3-5 sec
Row: 3 x 1,250 meters, rest 2 min, hold @ 3-5 sec
Bike (AD): 3 x 2 miles, rest 2 min, hold @ 3-5 sec
squat: 342, 380, 400, 405, 400. Should have gone as high as 418 but 405 felt plenty heavy.
push press: 3×190, 2×200
conditioning A: 6 rounds even with rack… back started to light up