“Back Squat EMOMx9

  1. 3 reps (RPE 9-10)
  2. 2 reps
  3. 1 rep
    2nd round -5-10%
    3rd round -5-10%

WOD

“Get AFAP 40-30-20-10 (18 min timer)
Machine Cals
Lunge w/plate (20/15)
Burpees to plate”

BB

“Snatch 5×3 @65-75%
S/set x3
Snatch Push Press x4
Snatch grip Pendlay Row ME (same weight)
AMRAP
12 Hip Thrusts
12 Floor seated Press
30s Hollow Rocks

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