Strength 

Backsquat

5x5 across

All sets should be completed at 10# under last weeks final weight

Follow each set with

3 max effort standing broad jumps

 

WOD 

Every 3 min for 15 min

20/18 Cal row

20 alternating dumbbell snatch 50/35

 

Comp HW 

EMOM 7 min

7 chest to bar pull ups

If you scaled this either up or down and successfully completed all reps unbroken for all 7 minutes, add one rep. If unsuccessful repeat the same number of reps.  

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