WARMUP
EMOM 8 min
3 snatch pulls
drop and reset each rep
Back Squat
Set 1 – 5 reps @ 40%
Set 2 – 5 reps @ 50%
Set 3 – 5 reps @ 60%
Set 4 – 10 reps @ 40%
Rest as needed
*Back off week on loading
WOD
Every 3:00 x 8-10 sets:
400m Run @ fastest sustainable effort
**if your speed drops more than 5% of first effort, stop there for the day.
Retesting our 1 mile next week!!
extra work * GET SOME
Rmu skills - same as last week!
GOT SOME
Every 90 seconds for 7:30 (5 rounds):Max Muscle-Ups for 45 seconds
*does not need to be UB
*25 rep cap
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