Strength/Skill: Back Squats

  • 4 round EMOM:
    • min 1 – 4 Back Squats @ 70%
    • min 2 – 40 second Wall Sit
      • Each exercise will be done 4 times.
        • Coaches – stagger heats, don’t have athletes begin on the wall sit.

WOD: AMRAPs

  • 5 min AMRAP of:
    • 5 Muscle Snatches (95/65)
    • 7 SDHPs (95/65)
    • 10 Plate Burpees
      • rest 1 min/record score
    • repeat same AMRAP for 4 minutes
      • rest 1 min/record score
    • repeat same AMRAP for 3 minutes
      • rest 1 min/record score
    • repeat same AMRAP for 2 minutes
      • record last score
        • Always start each AMRAP from the beginning.
        • Record 4 separate scores.

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