STRENGTH:

(you will have 20 minutes to warm up and complete your 2 working sets of Back Squats and 2 working sets of Push Press.  At least 3-4 good warm up sets before your 2 working sets.  Working towards a heavy 10 rep set approx 70%+ of 1 RM)

2×10 Back Squats

2×10 Push Press

**UnLoaded will do 15 Min EMOM

Min 1: 10 Goblet Squats

Min 2: 6-10 Hand Release Pushups

Min 3: :30 sec Plank

WOD:

#weightlifting wednesday

EMOMx6: 3 Squat Snatches at 70%

**UnLoaded will do :30 of Heavy Ball Slams each minute

Rest 4 min, then.. 

EMOMx6: 3 Squat Clean and Jerks at 70% 

**UnLoaded will do 5 DB Hang Squat Clean and Press

CASHOUT:

Death by Toes to Bar 

(Ex: 1 TTB on Min 1, 2 TTB on Min 2, etc..)

**If not proficient at TTB yet, do Tabata (:20 on/:10 on) of :20 Hollow Rocks or hold and :10 Superman Hold