EMOMx7
Every minute on the minute perform 2 power cleans and 3 overhead squats. Weight should be > 65% of 1RM power snatch.
Back Squat 4×5
Increasing weight each set.
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
Metcon
27-21-15-9
Power snatch (75/55)
Wall balls (20/14)
Calorie row
20 minute time cap