OH squats or option Front squats
(From the floor)
"Josh"
In a 15 Minute Window...
For Time:
21-15-9 Overhead Squats 95 / 65 lb
42-30-18 Pull-ups
In Time Remaining:
Heavy Set of 5 Overhead Squat
EMOM 16min
Every minute on the min
1minx16 4 movements
8 Burpee box jumps
15 Bicep curls 30/20
12/10 echo bike +15/12
8 BB Thrusters 95/65 +115/85
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a