A – Front squat waveload – 4,2,1,4,2,1. rest 3 min bt sets, get heavier with each step in the wave and then corresponding sets for each wave.
255-275-305-265-295-335
B – Back rack split squats x 6/side x 3 sets, rest 1 min bt legs
135-145-155
+
30 min AMRAP:
60 cal row
60 DU
60 Alt. DB Snatch @ 50lbs
60 DU
60 cal AB
60 DU
60 lateral burpees over rower
60 DU
60 single arm DB hang squat clean @50lbs
60 DU
1+10
Of course the burpee ate up this biggest chunk of time – tried to play little mental games with myself to keep me moving, some fast and some slower to tolerate the higher turnover mentally. On the single arm squat cleans – my back started to tighten up, it was enough to slow me down and get in my own head but not enough to be painful just uncomfortable.