Front Squat / Back Squat (4 x (3/2)
Perform prescribed rep scheme for both Squat skills without resting in between.
*Perform Front Squats, re-rack the barbell, peform Back Squats
*Perform 3 Front Squats + 2 Back Squats per set.
-12 mins Time Cap
-Warm-up and use 75-80% 1RM Front&Back Squat for all sets.
-Goal is completing strong, full ROM sets.
Shoulder Press (4 EMOTM x 4 min)
-Warm-up and use 70-75% 1RM Shoulder Press Press for all set
Metcon (AMRAP - Rounds)
EMOTM for 14 mins
*Starting w/ Power Snatches
Odd rd: 8 Power Snatches(75/53)
Even rd: 20 DU
Scale x2 Singles
*Highest possible score for this workout is 14.