230727

2023 VAULT 3: "KEMET"

Program B
3 Sets
Each Set is 3 Rounds
20 Double Unders / DB Hop Overs
9 Barbell Front Squat
7 Toes to Bar
Rest 1 Minute Between Sets

Suggestions
Men: 95-115#
Women: 65-75#
Goal: 3:00-4:30 per round

Scaled: DB Hop Overs, 95 lb. Barbell
Time: 13:48 (3:29, 3:52, 4:27)

5/3/1 BACK SQUAT: WEEK 4
5 Reps @ 40% Barbell Back Squat
5 Reps @ 50% Barbell Back Squat
5 Reps @ 60% Barbell Back Squat

5x120
5x150
5x180

Training Max: 297

Warm-up 10 minute row: 2208m, 2:15.8/500m