Part 1:

12 Minute Alternating EMOM

1: 30 Seconds DB Snatch

2: 30 Seconds Weighted Step Ups OR Lunges

3: Double Unders OR Bike OR Row

Part 2:

5 x 5

Back Squat OR Front Squat


Barbell Class (815pm)

*We will be running through movements and transitions for 18.2!*


In Part 1, the intensity level shouldn't go above 80%.  Work on the skills, not the speed.  Part 2, feel some heavy weight but don't go to a max load.  Be prepared for anything tomorrow, including volume squats.  Don't get to a point where the 5x will make you sore.