STRENGTH:

Back Squat (15 min)

5×3 Back Squats, across

*UnLoaded  5rds: 10 Heavy Goblet Squats + 10 Plank Taps (R/L=1) 

Snatch 
EMOMx10: 1 Squat Snatch

Like most of the programming on this site, today’s session is part of a progression for building the snatch. Every week for the next 4-8 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM.

UnLoaded: 5 rds:  5 KB DeadLifts + 10 Russian KB Swings 

WOD:

#rogue (20 min cap)

3 rds for time:

30 Burpees

30 Pull-Ups

30 Thrusters (75/55lbs) (UnLoaded Wall Balls)

*Scale Reps as needed.