07 16 18

WU [5]: Casual bike or row, slowly increase pace

 

P

A. Back Squat (6×3) @ 53% *“Almost jumping” : come up AFAP – as if performing a thruster.

 

B. Sandbag Squats: 3×10 (hug it). Scale using a bumper plate (25-45) or medball

 

C. 4 RFT [12]:

5 Squat Snatch (135/85) + 5 RMU or 7 OHS (95/65) + 7 Strict Pullups

-then-

Row 500m

 

Extra: 4x(Bike 1 mile) 1:1 Rest

 

F

WU: same

 

A. Back Squat: 7×5@mod 5

 

B. same

 

C. 4RFT [12]:

10 1A-DB Snatch (50/35)

8 Air Squats

-then-

Row 500m

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