A. Back Squat 5×5: Sets across. Heavier than last week (about a 5# increase) or set your baseline if you weren’t here past two Mondays.

B. 3 Rounds:
20 Burpees
20 Pull-Ups
20 Thrusters (75/55)(65/45)(55/35)


(CompTrain Open)

Every week for the next 4-8 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, (2) Pulls from an increasing deficit, and (3) Back Squats with decreasing reps/increasing loads.
A. Snatch
EMOMx10: 1 Squat Snatch

B. Snatch Accessory Work
8×2 Snatch Pulls from blocks above the knee

C. Squat
5×3 Back Squats, across

D. Conditioning
3 Rounds:
30 Burpees
30 Pull-Ups
30 Thrusters, 75/55