1/30/23 back squat x 4

Warm up

Bike 1 minute

Squat hold 30 seconds

Then

2 rounds

7 deadlifts

7 overhead squats

Then

7 squat snatches

Strength

Back squat-Heavy 4

Conditioning ABA

A-30 alternating db snatches for time

B-Every 90 seconds x 4

2 back squats

10 weighted v ups

Accessory

Barbel row (underhand grip ) 3x5

Rear delt flys 3x10

GHD back extensions 3x15