160803 ~ Squats are Heavy!!

Strength:

Backsquat

EMOM x 11 min

2 @ 50/60/70/75/80/85/90%

4 x 2 @ 95%

 **Scale for success.  No drops! **

Conditioning:

10 Rounds!

EMOM for as long as possible then AMRAP until complete:

 

5 Hang Power Snatch (115/75#)

10 Pullups

5 Burpee to 6”Target.

 

2 Scores: 

a.    Total # of Rnds EMOM

b.    Time to complete 10 rnds.

 

(15 min cap)

Cash Out:

3 x 30

Pike Straddle Leg Raise

Then…

Accumulate 3 min Hollow Hold

2 min Superman Hold

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