WOD:

1) Back Squat: 4 @ 75%, 3×4 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Snatch: 15 minutes EMOTM x 1 Rep

If your back is smoked from yesterday take it easy, work light and focus on speed/technique. Build as heavy as you feel comfortable. Full Squat all lifts.

4) Clean and Jerk: Every 75 seconds x 12 sets x 1 Rep

If your back is smoked from yesterday take it easy, work light and focus on speed/technique. Build as heavy as you feel comfortable. Full Squat and Split Jerk all lifts.

5) 20 minutes EMOTM: Odd, Alternate Muscle-ups/Toes-to-bar, Even, Wall Balls

Pick rep counts you can maintain for all sets. If you’re solid with the normal ball weight, move up to a heavier ball.

6) Row: 3 x 1400m

Rest 3 minutes between intervals. Row @ your 2K pace.

7) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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