Strength/Skill
Back Squat
1. x 5 reps @ 60% of 1-RM
2. x 3 reps @ 75%
3. x 1 rep @ 85%
4. x 3 reps @ 80%
5. x 3 reps @ 85%
6. x 7 reps @ 75%
7. x 7 reps @ 75%
Rest exactly 2 minutes between sets.
Metcon
For time:
Row 1500 meters
20 Snatches (power or full)
40 Toes-to-Bar
20 Snatches (power or full)
Row 1500 meters
weight 135/95 down to 95/65
Accessory Work
100 hollow body bounces