Back Squat
1x2 @ 60%
1x2 @ 65%
2x6 @ 70%
Overestimate your max as described before, reduce weight if needed
In your last set either complete the 6 reps prescribed or do max reps up to 12
9 Min EMOM Clean Work
Minutes 1-5: 1 Clean @ 70%
Minute 6: change weight
Minute 7-9: 3 Clean Pulls @ 80%
Comp WOD
5 Rounds For Time
7 WBS 10 feet @ 20/30#
14 Alternating KB Snatch @ 55/70
200 Meter Run
Skill Work
6 Min EMOM
2-5 Unbroken Bar MU
Grunt Work
6 Minute EMOM
6 Russian KBS @ HAP
4 Rounds Not For Time
30 Meter Prowler Push @ HAP (not too heavy that it limits a continuous push)
1 Legless Rope Climb
Overestimate your max as described before, reduce weight if needed
In your last set either complete the 6 reps prescribed or do max reps up to 12
9 Min EMOM Clean Work
Minutes 1-5: 1 Clean @ 70%
Minute 6: change weight
Minute 7-9: 3 Clean Pulls @ 80%
Comp WOD
5 Rounds For Time
7 WBS 10 feet @ 20/30#
14 Alternating KB Snatch @ 55/70
200 Meter Run
Skill Work
6 Min EMOM
2-5 Unbroken Bar MU
Grunt Work
6 Minute EMOM
6 Russian KBS @ HAP
4 Rounds Not For Time
30 Meter Prowler Push @ HAP (not too heavy that it limits a continuous push)
1 Legless Rope Climb
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