Workout of the day:
A.

Back Squat 8-6-6-4-4-2-2 @30×1
** Rest :90-1:20 seconds between sets.

B.

EMOM 18 Minutes
Odd:10 Burpees
Even: 100m Shuttle
** Blue gate and back twice.
Advanced:
5×3 Clean Grip OHS @3011 (heavier than last week)
Rest :45 between sets
4×3 Halting Snatch Deadlift + Finish + Floating Snatch Deadlift @105% (3+1+1)
Rest 2 minutes between sets
3×6 Bnk Snatch Grip Press
Rest :45 ­:60
4­7x1000m Row @3­5 Seconds Less Than Your 500m Avg For 2K Row (7:20 2K=1:50 500m, so I’m shooting for 1:45­1:47 for my 1K repeats, if I break my intervals the wod is over)
Hold Your Intervals
Rest 3 minutes

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