WOD:

1) 1 and 1/4 Back Squats: 2-2-2-2

Warm-up as deemed fit, work through 4 heavy sets, hitting a heaviest for the day and ensuring your other 3 working sets are within 80% of your heaviest.

2) 1 and 1/4 Front Squats: 2-2-2-2

Warm-up as deemed fit, work through 4 heavy sets, hitting a heaviest for the day and ensuring your other 3 working sets are within 80% of your heaviest.

3) 10 minute AMRAP:

7 Power Snatch 95/65

10 Wall Balls 20/14

Extra Work:

4) Row: 3 x 1000m

Rest 3 minutes between rows. Maintain fastest consistent pace possible.

5) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

For results post weights of each set of Squats and Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post times, weights, etc.

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