Wednesday, June 21st

A.

WARM UP:

Row 400m

10 Muscle Snatches

5 Behind the Head Press

10 Overhead Squats

5 Snatch Balance

5 Sots Press

5 Squat Snatches

5 Squat Cleans

B.

BARBELL SKILL/STRENGTH:

9 Minute EMOM:

1 Squat Snatch at 75%

*Rest 2 Minutes

At the 11:00

9 Minute EMOM

1 Squat Clean at 75%

*Rest 2 Minutes

METCON:

At the 22:00

21-18-15-12-9-6-3 UNBROKEN Overhead Squats For Time (75/55) (FB – 95/65)

*Rest as long as needed between sets. If you fail a set, you will start that set over from the beginning.