Warmup

STRENGTH

Back Squat Waves

Back  Waves

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%

WOD

“Power Move”Gym class

AMRAP 10:

6 Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)

“Power Move” QUALIFIER

3 Rounds:

6 Power Snatches (155/105)

9 Overhead Squats (155/105)

12 Box Jump Overs (30/24)

Directly Into…

3 Rounds:

6 Power Snatches (135/95)

9 Overhead Squats (135/95)

12 Box Jump Overs (24/20)