Back squat Amrap @ 120kg

Strength: 20 mins to build upto and perform 5x2 back squat@90%1rm

Wod: For time
10rds
10 wall balls
10 burpees

Wod: this is a sprint Wod aim to complete a round at least every 90 secs. Aim to keep moving.

AMRAP 12

13 Hanging Knee Raise
5+5 Hang Dumbbell Snatch
20 Air Squat
0:30 Wall Sit

145 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 25 (singles)

2.WL
A. Snatch from the blocks (just above the knee)
- Build up to heavy single from the block in 12 minutes
- + 2x1x70 %

B. Snatch pull
- Not done

C. Snatch balance + OHS
Find heavy 1+1 in 10 minutes
- 25 30 35 40 45 47.5 50 kg

3.Accessory
EMOM12
1. 10+10 side plank raises
2. 40 s. DB squat snatches, alternating - 12 reps, 25 lbs
3. 4+4 One leg jump to low box/plate pile

Box Squat: 4 x 5. Rest 2:00
- parallel box
- build to a heavy 5

For Time:

Bike 1500/1400m
30 Strict HSPU
Bike 1200/1100m
30 Kipping HSPU
Bike 1000/900m

One set.

In twenty minutes Push Press 3RM

Warm Up
Bar 4 x 4

40% 4 reps x 2
50% 4 x 1
60% 4 x 4

(https://cdn.wodconnect.net/uploads/comment_upload/image/16054/13ba6363c5b14a385cd9061d1188ac359d1f39b788d95dbe6be0419d40bfce12.jpg)

A: 2x power clean +1 squat clean x8 @light weight
B: Deadlift 5-5-5-5
C: Leg press 3x10
D: Leg extensions 1xMax