WOD:

1) Back Squat: 2×5 @ 65%, 3×5 @ 70%

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

2) Front Squat: 4×5 @ 60%

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

3) Snatch: EMOTM x 15 sets x 1 Rep

Full Squat. Build a heavy as you like. Start around 60% of your 1RM

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

Full Squat and Split Jerk. Build as heavy as you like. Start around 60% of your 1RM.

5) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, 5 STOH

Pick rep counts you can maintain, STOH should be cycled, build as heavy as you like there.

6) Row: 3 x 1600m

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

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

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