WOD:

#gummie bears

EMOM 20

Min 1: 8-10 Back Squats + 8-10 Back Rack Alt Lunges (R/L=2)

Min 2: :30 Plank

Min 3: 8-10 Front Squats + 8-10 Front Rack Alt Lunges (R/L=2)

Min 4: 40 Double Unders *60 Singles 10/7 Ski Erg

Rx: 95/65 Rx+115/75lbs

STRENGTH:

#Snatch:
Perform 10 singles within 50-60% of 1RM Snatch

Rest 60-90 seconds between sets *

#Clean & Jerk:
Perform 10 singles within 50-60% of 1RM Clean and Jerk

Rest 60-90 seconds between sets *

#front squats

3×6 tempo (4:0:3:0) = 4 second descent and 3 second ascent, no pause at top or bottom

30%-50% of 1RM

MAYHEM BODYBUILDING:

Strict Shoulder Press 8 sets of 6 reps

Handstand Pushups 5 sets: 10 strict reps + 10 kipping reps

Seated Arnold Press 4 sets of 10 Reps

GHD Hip Raise 5 sets: 20 reps; unloaded or holding a plate or DB