Thursday 12.7.17

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.