6:00am, 6:00pm

strength:

deloading front squat:

3 reps at 70% 1rm for 3:00

4 reps at 60% 1rm for 3:00

5 reps at 50% 1rm for 1:00

amrap at 50% 1rm for 1:00

WOD:

12 right arm kettlebell/dumbbell snatch

12 pistols

12 left arm snatch

12 candlesticks

12:00 AMRAP

 

 

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