Strength
Back Squat – 1×20 @ 69-70%
—Increase roughly 5# from last Friday. Write down the time that 20 reps takes.
Conditioning
3 Rounds For Time
9 Power Snatches 155/105#
15 Burpee Box Jump Overs 24/20″
21 Cal Row
Midline (Day 1)
4×60 sec plank (weighted 55/35#)
—rest 1 min between sets
WOD Notes: TD = 9-15 minutes. PS = 68-70% of 1RM PS (should be able to do fairly quick singles). “30 Day Abs” is being programmed the month of May! If you want a strong/functional midline, I’d recommend you follow it!
