04 29 18

WU: 2 rds: Row 300m + 10 Air Squats or OHS

P
A. Zero Bounce DL 5×3 @75-85% of 1RM

B. FT:
10 Squat Snatch (155/105) *target ~60% 1RM
30/18 Bike Cals
50 Pistols
30/18 Bike Cals
10 Squat Snatch

C. AMRAP [10]: Max Sets of 10/7 u/b Push Ups

F
A. Zero Bounce (deload wk): 4×8 @ 55% (should feel light)

B. FT [T10/C14]:
15 OHS (115/75)
30/18 Row Cals
50 Goblet Squats
30/18 Row Cals
15 OHS

C. AMRAP [10]: same

L45: A, B

Extra
D. Bent Over S-Arm DB Row: 4×15
E. Banded Hamstring Curl: 3×25