Back Squat

2-3-4-5-4-3-2

Go Every 2:30

AMRAP 20

5 Pull-Ups
10 Push-Ups
15 Air Squats

Front Squat

3-3-3-2-2-2, building heavy ( RIR 1+ each set )

Go Every 3:00

Working 30:30
Switch
Wall balls
Row
Snatch 30/20kg

So 30 secs wall ball, rest 30 then row and snatch

Record total reps.

15 min of technique work

then

EMOM 8
3-6 Pull-overs
6-10 Deficit push-ups

Back squat
10-10-8-8

Front squat
5x2
E3MOM / 0-2 reps in tank

back squat wave

7-5-3
7-5-3
(E2,5MOM / 1-3 reps in tank))

8 x 3 hang power snatch

• below knee

5x2 Back squat
We want you to build up today, you will hopefully get three heavy doubles at increasing weight.

Use spotters
Squat below parallel!