Warm up:
Tabata Row
Squat therapy
Front squat skill transfers
Back Squats:
1 x 5 @ 70%
1 x 5 @ 80%
1 x 2 @ 85%
1 x 3 @ 90%
1 x 1 @ 100%
Front Squats:
1 x 5 @ 65%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 85%
WOD:
30 snatch pulls (adv fr floor, int from hang, beginner from high hang with dowel) 135/95
Rest 3 minutes
30 OHS 135/95
Score is total time minus rest
Rx2: less weight
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