A. Warm Up
EMOM x 12 minutes
1st – 22X0 Single Arm KB Rack Cossack Squat 3/leg
2nd – 4 Burpee Broad Jumps MAX DISTANCE
3rd – 15-20sec Row HARD (build up to sprint pace)
*scale back single arm cossack to goblet cossack squat or unweighted cossack
**scale burpee broad jumps to 15 heavy Russian KBS
B. Olympic Lifting
4 sets of the following snatch complex
C. WOD
4 Rounds for Time
15 Wall Balls 20/14
15 Toes to bar
Row 20/16 Calories
*increase pace with each round
**coaches challenge 30/20 WB only if you can go unbroken, Toes to rings
***scale toes to bar to supine toes to bar
Today would be a good day to back squat for additional accessory
D. Speed Based Back Squat
10X1; 8,8,8,8;
*Focus has to remain on moving the bar fast today! Do not go heavy to the point of the bar slowing down. We will be squatting again later this week. đź’Ş