12.4.19

Back Squat Build to a 9 rep max in 20 minutes Loading Guidelines: Sets 1-3: Warmup sets, moderate Sets 4-6: Working sets, tough Scoring: Load Complete as many rounds as possible in 9 minutes of: 9 KB Goblet Squats (70/53) 9 Handstand Pushups Scoring: Rounds + Rep

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12.3.19

Strength: Build to a heavy 3 postion power snatch   Wod AMRAP 3: 9/6 Calorie Bike 12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Bike 8 Power Snatches (115/85) Rest 3 Minutes AMRAP 3: 9/6 Calorie Bike 4 Power Snatches (135/95)

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