BOX SQUATS
3 sets of 7 reps
1 sec pause on the box 9/10 effort
DROP SNATCH
Find a technical max for the day
*Restrictions - no assistance from hips, must start with ankles/knees/hips fully extended.
BELOW THE KNEE PAUSE SQUAT SNATCH 3 sets of 1.1.1.1 reps @ 60-75%
*rest 10 seconds between reps
2 sec pause at knee; 60-75% 1RM snatch - % build on last week
WOD
12 minute amrap
2-4-6-8-10-etc
Farmers carry @32/24kg
Shuttle Runs (2x25ft each)
Single Kb box step ups 24/20 53/35
OR
10 Rounds for Time:
Echo Bike 10/8 calories
10 Kettlebell Swings @ 53/35 lbs
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