WOD Mon May 14

Strength

Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.

Work

"Killer B's"

AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats (75/55)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats (95/65)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (115/80)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (135/95)
Max Calorie Bike

CompTrain

Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
2 Hang Power Snatches
3 Snatch Balances
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

Squat Snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 79%
Minute 2 – 82%
Minute 3 – 85%
Repeat this cycle (2) additional times.