Friday

STRENGTH

E.M.O.M x 12 minutes

Odds: 2 Front Squats

Evens: 4 Back Squats

*All sets @72% of 1RM Back Squat

WOD

With a 10 minute time cap complete 3 sets of:

12 Single arm Dumbbell Hang Snatch - 22.5/15kg

12 Dumbbell Front Rack Lunges - 22.5/15kg

*In remaining time build to a 3RM Hang Power Snatch

Rest 5 minutes, then

With a 10 minute time cap complete 3 rounds of:

12 Kettlebell Swings - 24/16kg

12 Goblet Squats - 24/16kg

*In remaining time build to a 3RM Hang Power Clean