11-26-24

Deadlift max

365

Got 395 off the ground 2x to mid shin but back was rounding so I let go.

3 rounds

4min amrap

3 box jumps 30"

6 cal bike 

1 powersnatch 135#

Rest 2min

R1: 5+1

R2: 5+3

R3: 5+2

11-24-24

Front squat

15 light 3 sec down/up 95#

5 top to half, 5 bottom to half, 5 full x2 115#

12 with 3 sec negative 135#

10 w 3 sec negative 155#

8 w 3 sec negative 175#

Drop 70% from set 5 and do 7 reps, rest 15 sec x5 125#

3 sets

10 bb hip thrusts 135#

Into

20 Banded Sumo lateral steps each leg, red band

3 sets

Bulgarian split squats

15 each leg 3 sec down 1 sec pause at bottom 25#

10 tgu 70#

Nataly, Reece, and Ross

1 mile run

20 air squats

3x8 front squats empty bb