250804 Monday

Strength 15 min EMOM Min 1: 5 strict press at 50-60% at recent 1RM Min 2: 3 deadlift at 75-85% at recent 1RM Min 3: Rest Metcon For Time (12 min Cap) 50-40-30-20-10 DUs Wallballs

Strength Overhead Squats build to 3RM Metcon 16 Min AMRAP 10/8 Cal bike or row or 200M run 5+5 KB snatch 10 KB goblet squats 24/16 1 min rest after each round

Weightlifting Hang Squat Snatch Build to 2RM (no dropping) 8 min EMOM 1 hang squat snatch at 80% of today Metcon 4 rounds 90 sec work 10 shuttle runs Max rope climbs in remaining time 1 min rest