Squats

A) Build To 1RM Back Squat

• 2x3 @80-85% From 1RM

*rest 3-4min between sets

B) Front Squat

• 3x3 @80-85%

Snatch

EMOM 4:

• 1 Power Snatch @65-70%

*rest 2min

EMOM 4:

• 1 Deep Power Snatch @70-75%

*rest 2min

EMOM 4-8:

• 1 Squat Snatch @80+%

Metcon

For Time:

• 30 cal Echo Bike
• 20 GTOH @30kg
• 10 bMU
• 20 GTOH @30kg
• 30 Cal Echo Bike

Accessories

A) 3x Superset:

• 8/8 DB Bulgarian Split Squat
• 30-45s Banded Spanish Squat Hold

*rest 3min between rounds

B) 3-4 Rounds For Quality:

• 10-15 Banded GHD Hip Ext. + 20-30s Hold
• 10-15 No Feet High Hang Muscle Snatch (barbell)
• 10-15 Banded KB Swing