Overhead Squat

3x5x75%
3x4x80%
2x3x85%

SO 3:00

Kumlander Shoulder Warm Up

3-5 Rnds

5 x 3 squat clean + 1 split jerk
75-80%

5 sets
Alt. A and B

A) 3 Front Squats @70-80% of 1RM

rest 60sec

B) 1min Max reps Double Unders

Rest about 90sec before next set

Every min for 8 minutes
2 hang power snatches @40-60%

For Quality
11-9-7-5-3
Ohs (60% from 1RM snatch)
3-3-3-3-3
Bar MU

8 min emom
Bar MU/C2b/ Leuka 1-7

Wod
12 min emom
Single arm Devils press
Wall ball
T2b

Front squat 2-2-2-2-2 find your 2RM

STRENGTH
1) Wide Stance Box Squat: 6 x 3 @60-70% of Back Squat 1RM, every 60s.
- 15" Parallel Box
2) Warm-up all Metcon Movements

METCON
Every 4:00 x 5 Sets:
5 High Box Jumps (30, 24)
10 Back Rack Reverse Lunges (185, 125)
20m Heavy Farmer Carry
- Goal: Quality over quantity - you should have plenty of time to recover to put in maximal effort on each set.

*Score = weight for lunges

EXTRA CREDIT
5 Minutes of Parasympathetic Breathing

AMRAP 8

2 Push ups
2 Hang power snatch 35/25kg
4 Sit ups
4 Hang power snatch 35/25kg
6 Air squats
6 Hang power snatch 35/25kg