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Friday 5/5/23

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Lower Pulling Strength: (27:00 Clock)
Every :90 x 6 (9:00) (ATHLETE CHOICE)
3 Power Clean
OR
2 Clean + 2 Front Squat
**If going off percentages, should be around 75% – 85% (Moderately Heavy)
**build or stay at same weight
STRAIGHT INTO…
Deadlift (18:00)
1×5 65% of 1RM
1×5 75% of 1RM
1×5+ 85% of 1RM
METCON: (12:00) INTENT: Sprint
30 – 20 – 10
Hang DB Power Snatch (Switch every 5) (RX: 50/25)
Cal Bike (Ladies cals 24 – 16 – 8)
OPTIONAL ADDITIONAL WORK:
A) Front Squat 3×3 @ 80% of 1RM
B) Alternate: 3x — 6-10 Sumo Stance Good Mornings + 12-15 Reverse Hypers
B) Banded Mobility and Soft Tissue Work 20:00

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