Monday
On a 20:00 Running Clock
0:00-6:00
3x8 Overhead Squats @35-55% Snatch 1RM
6:00-20:00
1 Bottoms Up Back Squat + Tempo Back Squats 4@55%| 4@65% | 4@70% | 2@75%
Each set starts with a bottoms up back squat. Athletes step backwards out of boxes to perform OHS or tempo squats with full ROM.
Back Squat Tempo = 2222
MetCon
13:30 Running Clock
Teams of 3 Relay
1:30 Work, 3:00 Rest
15 DB Front Squats 50/35
AMRAP Row Calories until 1:30 Mark
One athlete works at a time.
Each Athlete will go 3x. Score in FindMyWOD is your individual total Squats + Calories