SKILL / STRENGTH

Squat Endurance ( 18 mins )

6 Rounds – 1 min work / 1 min rest

Rounds 1, 3, 5 – Back squats RX  100/70

Rounds 2, 4, 6 – Front squats  RX  70/50

* Others scale weight as required – pick a

challenging weight – about 70% of 1RM

WOD

For time ( 15 min cap )

3 Rounds for time

8 Hang power snatches

8 Lateral bar burpees

2 Rounds

12 Hang power cleans

12 Burpee box jump overs

1 Round

18 Back rack lunges

400m Run

RX  60/40   24/20

INT   50/35  24/20

BEG   30/20   20/16