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