STRENGTH:

Back Squat

Every 2 Minutes for 10 Minutes:

4 Back Squats, across (Approx 85-90%)

*UnLoaded will do 12 Heavy Goblet Squats every 2 min for 10 Minutes

5 Min Transition..

Snatch

EMOMx10: 1 Squat Snatch

Today’s session is part of a progression for building the snatch. Every week for the next 4 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, 

WOD:

#Double DT

3 Rounds:

24 Deadlifts (155/105) (Scale to 135/95 or 115/75lbs) *UnLoaded KB Deadlifts

18 Hang Power Cleans (155/105) *UnLoaded KB Swings

12 Push Jerks (155/105) *Hand Release Pushups

Rest 2 minutes between rounds.

COMPETITOR:

Stamina Builder
6 sets of:
25 seconds to complete as many Ring Muscle ups as possible
35 seconds rest.