week 4/19: keeping this lighter, going for volume

#1

back squat - work up to a heavy 3

2 RFT
30 strict C2B pull up and 30 back squat at 65% of heavy 3

#2
E90 secs x 15 rounds (any # you want)
1 squat snatch + 1 hang power snatch + 1 hang squat snatch

5RFT
20 alternating DB snatch 50/35#
15 cal bike

#3
strict press - work up to a heavy 3
push press - max unbroken reps @heavy 3 (from st. press) x 4 sets
rest 2 mins between sets

20 min clock
2000m row, then with remaining time, AMRAP:
20 push ups and 20 ghd sit ups

#4
run WOD, EMOM x 24 mins
min 1: high effort run (but don't burn out)
min 2: easy jog 

#5
thruster - work up to heavy single
front squat, max reps at heavy thruster weight x 5 rounds, rest 2 mins

5 rounds for time
20 single arm thrusters 50/35# (switch arms whenever you want)
30 double unders
20 pull up
30 double unders


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