Friday 10/9

1) EMOM for 15 minutes
Snatch 85-90%
-if you are pressed for time shorten the interval to :45 and go 80-85%

2) Back Squat 10 x 1 85-90% for all sets
-if you are feeling good push the % even above 90

3) 3 mins ME Strict HSPU
rest 1 min
3 mins ME strict Pull-ups

4) 20 minutes
1 mile plus (mile loop then right to 800m mark then in)
with remaining time AMRAP
30 KB front racked step ups (55/35)
15 GI Janes