A. 10 RFT [18] 9 WB or AS 6 BJ 3 “Heavyish” DL (315/225) *DL should NOT exceed 75% of 1 RM. Athletes newer to the DL movement should use 65% or double KB DL *target rounds under 1:30 B.
02 07 23
P A. q(1:30) x 12 Squat Snatch Sets 1-4: 3 @ 70% Sets 5-8: 2 @ 75% Sets 9-12: 1 @ 80% B. FT [22] 100 DU + 40 PU + 10 Squat Snatch (135/95) 100 DU + 30 PU
02 06 23
A. q(1:00) x 10 Min1: 3 FS Min2: 5 BS 75% of your 1RM FS for all sets B. AMRAP [20] 1 set HS hold for max time 1 set T2B or V-ups for max reps 400m Run *HS Hold,