Saturday 5.4


Strength: Low Bar Back Squat

WOD : Tabata Couplets (20s on, 10s off)
3 Rounds of each couplet , score is total of highest rep count of each movement

KB Swing 53/35

Overhead Squat 95/65
Squatting Lateral Barbell Hop

Clean and Jerk
Hollow Rocks

Hang Power Clean

S: 65/45, 35/26
L1: 75/55, 53/35 eye high
Rx+: 105/75, 70/53

Core: For Time
50 Plate Getups
100 Eye High KB Swings
150 Air Squats

Conditioning: Tabata Couplets (20s on, 10s off), 3 rounds each couplet

Jumping Lunges

Hollow Rocks

Jumping Squats
Sumo DL High Pull w KB

Jumping pull-ups
Flexed Arm Plate Walk


The Program
1. Strength and WOD

2. Snatch
EMOM 12m: 2 Heavy Reps
EMOM 5m: 1 Heavy Rep

3. Deadlift
EMOM 10m: 4 Heavy Reps

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