STRENGTH: (12 min)

Running Clock:

On the 0:00 – 5 Back Squats (Start w/approx 75%)

On the 2:00 – 4 Back Squats

On the 4:00 – 3 Back Squats

On the 6:00 – 2 Back Squats

On the 8:00 – 1 Back Squat

Build throughout.

**UnLoaded will do 10 Goblet Squats + 20 Plank Taps (R/L=2) every 2 Min

STRENGTH: OLY (17 min)

EMOM Snatch Waves

Every minute on minute for 5 min: – 2 Hang Squat Snatches (build)  **Unloaded :30 Ball Slams

Every minute on the minute for 5 min – 2 Hang Squat Snatches below knee (build)  **UnLoaded :30 KB Dead

Every minute on the minute for 5 min – 1 Squat Snatch (build) **UnLoaded 10 KB Swings

WOD: (15 min Cap)

#T1000

1,000m Run

40 Pull-Ups 

30 Thrusters (95/65lbs) *UnLoaded Wall Balls

20 Calorie Row (or 10 Cal on Bike)