08 06 18

WU: 2x(Bike 20 Cal + Run 200m + 10-15 PVC OHS)

P
A. Back Squat (Come up AFAP) 6×4 @ 62%

B. Barbell Split Squats (2×15 per side)
Slow down, fast up

C. FT [C12]::
9-7-5-3
Squat Snatch 135/95
RMU; Sub 2:1 K-PU or Strict PU

D*. 5x (Bike 1.5 miles) ; rest 3:00

F
A. Back Squat: 6×H4, across

B. High Box Step ups: 2×10 per leg

C. FT [C12]::
18-14-10-6: OHS (95/65)
9-7-5-3: Burpees
9-9-9-9 Bike Cals

Coaching update (link)

Happy Birthday to Lorena!