Wednesday 8th February 2023

A. 15 minutes to find a 3RM Back Squat

• Take from 0-5 minutes to get some very light sets in and get out all your weights.
• From 5-10 to build from moderate to heavy, about 3-4 sets.
• From 10-15, aim to get 3 sets of 3 increasing until you reach your heaviest set.

B. For time:

7 rounds for time:

• 6 power snatch (30/42.5)
• 6 bar facing burpees

2 mins rest (self managed) into

3 rounds for time:

• 200m Run
• 12 thrusters (30/42.5)
• 9 HSPU

20 min cap