10 BS w/ empty bar - 10 FS w/ empty bar - 20 Calorie Bike
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Skill: Clean Grip OH Squat - 5 Mins Practice
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Strength: 15 Min Rotating EMOM -
65/45 L1, 95/65 L2, 135/95 L3
Min #1 Back Squat - 9 Reps
Min #2 Front Squat - 6 Reps
Min #3 OH Squat - 3 Reps
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WOD: 25 Min AMRAP
1000 Meter Row
1 Rep Max Snatch (anyhow)
*You can change weight as you go. There's strategy involved here. If you miss for instance, then it's a "no weight" for that round.
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Accessory: Isometric Back Extension - 3 x 30 Seconds
*Grab a partner when to do these. Have them place the plate on your back and remove it.