WARMUP:
2:00 Monostructural Movement
Then 3 Rounds:
8 Good Mornings (empty barbell)
8 Cossack Squats w/ KB
8 Goblet Squats
:30 Samson Stretch R/L

STRENGTH/SKILL:
Performance Sport
EMO2M x 4 Sets
1 Minute to complete:
4 Back Squats w/ 3 Sec Pause at Bottom (70%-75% 1RM)
Max Bent Over Rows
The: Rest 1 Min.

Functional Athlete
EMO2M x 4 Sets
1 Minute to complete:
4 Back Squats w/ 3 Sec Pause at Bottom (60% 1RM)
Max Bent Over Rows
The: Rest 1 Min.

WOD:
Performance Sport
10-7-5-3
Touch and Go
Power Snatch (115/75) (35/95) (155/105) (180/120)
Push Jerk
Power Clean
(i.e. 10PS, 10 PJ, 10 PC…)
Rest as needed between sets in order to preserve “touch and go.”
Weights listed should be used as a guide.  If too heavy, scale to a weight that will allow for heavier sets but also “touch and go.”

Functional Athlete
10-7-5-3
Touch and Go
Power Snatch  (75/55) (95/65)  (115/75) (135/95)
Push Jerk
Power Clean
(i.e. 10PS, 10 PJ, 10 PC…)
Rest as needed between sets in order to preserve “touch and go”
Weights listed should be used as a guide.  If too heavy, scale to a weight that will allow for heavier sets but also “touch and go.”

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