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5/3/1 : WEEK 4
5 Reps @ 40% Barbell Deadlift
5 Reps @ 50% Barbell Deadlift
5 Reps @ 60% Barbell Deadlift

5x145
5x180
5x220

Training Max: 360

Wednesday 04/19/2023
Program A
30 Double Dumbbell Snatch
6 Wall Walk
25 Double Dumbbell Snatch
5 Wall Walk
20 Double Dumbbell Snatch
4 Wall Walk
15 Double Dumbbell Snatch
3 Wall Walk
10 Double Dumbbell Snatch
2 Wall Walk

**If the Double Dumbbell Snatch feels "aggressive" for you and you don't have the option of a lighter pair of dumbbells, you may swap to single DB Snatch and increase reps to: 50/40/30/20/10

Suggestions
Men: 30-40# DBs
Women: 15-25# DBs
Goal: 9-15 Min

Scaled: 50-40-30-20-10 reps, 45 lb. Single Dumbbell Snatch
Time: 15:33

Warm-up 10 minute row: 2298m, 2:10.5/500m