251113 Thursday

Strength Back squats 2 sets 6 reps 2 sets 5 reps 2 sets 4 reps All at 75-85% of your 1 RM Metcon 9 min amrap 9 deadlifts 60/40 9 pushups 9 pullups

Strength 4 rounds for quality 8-10 barbell good mornings 8-10 DB staggered deadlifts each leg Metcon 4 rounds (18mins total) In a 3 min window 20/15 cal 10 hang clusters 40/30 Max burpees 2 mins rest

For time In teams of 2 800m synchro run 20 power snatch 50/35 40 toes to bar 60 wallballs 40 toes to bar 20 power snatch 800m synchro run 8m HSW 8 HSPUs 4m HSW + 1 pirouette each partner 16 BMUs 4m HS