WOD
Strength
A) 6×3 Back Squats @ 80%,
B) 6×6 e/s Single Arm Dumbbell Rows @ Heaviest Possible
Keep Rest Minimal
Conditioning
AMRAP in 17 minutes:
20 Ground to Overhead (95/65)
40 DU
15 GTO (115/75)
40 DU
10 GTO (135/95)
40 DU
5 GTO (165/115)
40 DU
ME GTO in remaining time (185/135)
Extra
Before Squats –
Snatch: EMOM x 8 min, 40/10, 50/6, 60/5, 70/3, 80/2, 90/1, 95/1, 50/ME UB Reps
After Metcon, preferably after significant rest –
AMRAP in 3 min
12 Alt KB Snatch (53/35)
6 MU
Rest 6 min and repeat