Wednesday

Strength
EMOM x 6 - 1 Squat Snatch (90%)
Rest 4:00
EMOM x 6 - 1 Squat Clean and Jerk (90%)

WOD
Alternating Tabata (8 Rds of :20s/:10s):
Front Squats 115#/80#
Toes to Bar
20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets.

Then

ROMWOD
 

Matt dzik