10.10.2025

Strength
Front Squat deload
Every 2:30 x 4 sets
3 reps @ 21X1 @ 60-65%
 
WOD
"Zombie Dust"
2 rounds each for time
20/16 cals row
10 hang power cleans 115/75 95/65 75/55
20/16 cals row
10 power cleans 115/75 95/65 75/55
then
2 rounds 
300m run
10 hang power snatch 115/75 95/65 75/55
300m run
10 power snatch 115/75 95/65 75/55
 
 
Accessories
5 sets 
A. 5 strict pull ups- add weight or add bands if needed
B. 10 banded lat pull downs- take the eccentric a bit slower