**Strength**

Back Squat

- 10 x 40%
- 5 x 50%
- 3 x 60%
- 20 x 65% (+ 5/10lbs)

Pick whichever applies most to your experience last week and follow directions

- A) You finished last weeks 20 rep squat still standing and demolished the workout.
- Add a total of ten pounds to the bar

- B) You finished last weeks 20 rep squat in a ball on the floor not moving for a few minutes
- Add a total of five pounds to the bar

**WOD**

10 minute AMRAP:

- 10 Shoulder-to-Overhead (135#/93#)
- 10 Front Rack Lunges -5/5 (135#/93#)
- 10 Lateral Bar Hopping Burpees

Post rounds + reps to comments.

BS 20 @ 133#

WOD 3 + 23 rx

Rough one…73 lbs 3 plus 10

Great pic of team Jake, Anna and Jimmy

BS 20 – 118#

WOD 3+2 – 63# Shoulder to OH. (subbed DB lunges for front rack)

BS 190# x 20

WOD 2 rounds 15 reps

moved up from 105 to 115 on shoulder to overhead movement.

245# 20 rep max

3+ 10 Rxd

Track wod week 4 “self” run: 2 X 10 minutes fairly hard with 1-2 minute rest

Strength: BS 170# x 20 (+10 from last week)

Wod: – 3 rds + 11 @ 115#

235lb 20 rep bs

3+2 RX’D

4+2 rxd

4+10 @95#

215# for 20

WOD: 4+3 RxD

This hurt a lot more than I thought.

2+16 rxd

Yesterday 3rm Mid Hang Clean @ 215 then 3×205, 3×195

WOD in 7:33

Today

3rm Tall Snatch – 80lb then 3@75, 3@72.5

3rm Mid Hang Snatch – 167.5 then 3@160, 3@155

Back Squat 8x 195, 8x 210, 6x 240, 6x 255

Front Squat 5x 185, 5x 200, 5x 212.5, 5x 227.5

143X20 felt surprisingly good

2+23 Rx for METCON … after deadlifts, the last 2 things I wanted to do today were front rack lunges and s2o, but it felt good to move around

107 BS for 20..felt light

2 + 20 @ 63. This was horrible, had a major coughing fit and felt weak

BS @ 170#

Did the squats on Thursday 5/1 after track work: