Strength/Skill: Back Squats EMOM
- from 0:00 to 3:00, 3×3 @ 80% of 1RM (work on the minutes 0:00, 1:00, and 2:00)
- rest/adjust weights (3:00-4:00)
- from 4:00 to 7:00, 3×2 @ 85% of 1RM (work on the minutes 4:00, 5:00, and 6:00)
- rest/adjust weights (7:00-8:00)
- from 8:00 to 11:00, 3×1 @ 90% of 1RM (work on the minutes 8:00, 9:00, and 10:00)
WOD: 16 min AMRAP
- 12 T2B
- 10 KB Squat Clean (50/30)
- 8 Ring Dips
- 3 Burpees EMOM
- *KB Squat Clean is 1 for 1 and should be done in a Swing Style Pull as oppose to off the Ground.
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