Fri-Yay the 12th
Strength
Snatch-work
Squat snatches
2×1 65%
1×1 70%
1×1 75%
3×1 80%
EMOMx 4
8 Goblet squats 55/35
8 burpees
Rest 1 minute
Then
EMOMx 4
10 KBS 55/35
8 burpees
Rest 1 minute
Then
EMOM x4
8 KB push press single arm 55/35
8 burpees
Rx plus/comp option-do max rep burpees for remainder of each minute instead of set number of 8/10
Optional Cash out on your own (above and beyond after class)
50 GHDs
then
3 rounds
Max seconds handstand hold
Max seconds wallsit
(hold each movement till fatigue/failure, then switch)