morning session
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a) 3:00 row mobility, foam rolling
exercise specific warm up sets
b) 5x1 front squat (heavy). rest as needed
255. 295. 315. 335. 345
c) 6 x 3-position snatch (high hang. mid-thigh. floor). rest as needed
135. 155. 175. 195. 205. 215
d) back squat
x5 @ 65-70%- 320
x3 @ 75-80%- 370
x1 @ 85-90%- 415
e) back squats- e2motm x 5 sets
x4 @ 85%- 390
f) 5:00 light rowing
night session
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a) 3:00 rowing
foam rolling
mobility
exercise specific reps
b) 10:00 amrap- 4 rounds + 7 reps
1. 15 over the bar burpees
2. 10 box jumps 24"
3. 5 squat snatches 135#
---3:00 rest---
c) 7:00 amrap- 3 rounds + 7 reps
1. 7 deadlifts 315#
2. 14 alternating pistols
3. 21 double unders
d) 300m walk
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