Workout of the day

1) Squat Snatch - build to heavy 3
THEN: 1 x 3 @ 90%, 1 x 3 @ 80%

Move

Alternating EMOM x 15:
Minute 1: Row (Or Bike) Calories
Minute 2: Goblet Squats
Minute 3: Rest

2) “CanWest Qualifier #4”

2 Minute AMRAP, 1 Minute Rest x 5:
30/22 Calorie Row
THEN AMRAP in time remaining:
115/85 Overhead (Or Front) Squats

*Score is total number of OHS

Stimulus

1) Build to a heavy set of 3 quick snatches (does not have to be touch-and-go) then do two back off sets based on your heaviest weight

2) Looking to complete the row at an uncomfortable pace and aiming for max MAINTAINABLE sets on the squats. Each Row will take up to 90s, give yourself time to strap in before the start of the next round.