180405 ~ Squats For Speed!

This week we have been to Bulgaria, and today will feature a Romanian movement.  Our new Conjugate cycle is going to take us all around the World!


Every 30s x 6 min 

12 x 2 OHS @ 50%

**Focus on Speed throughout the full range of motion**


EMOM x 3 min

 3 x 12 KB Romanian DL - Heavy



12 Alt. DB Snatch (70/50#)

15 AB Mat Situps

Cash Out:


3 x 10 Banded Tricep Pull down

3 x 10 DB Lateral Raises

 3 x 10 DB Rows

 30 DU’s

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