Monday:
Back Squat (in class) every 90s 
3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%
3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%
3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%
Power SnatchOn the 1:30 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Set #1 – 60%
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Sets #5+6+7 – 69-75%, based on feel.
Conditioning (in class)
“Randy’s on a Boat” (16min cap)
5 Rounds:
15 Power Snatches (75/55)
21/15 Calorie Row
*power snatch weight should be light enough to go unbroken for most of workout. Focus today is barbell cycling.
Body Armor
Part A – 3 Giant Sets:
50′ Single Arm OH Walk (left)
50′ Single Arm OH Walk (right)
7 Inverted Pausing Rows (2s pause)
Rest 1:00 between sets.
Part B – 3 Giant Sets:
9 Sumo Deadlifts
50′ Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.