FITNESS
A. EMOM 9:
2 back squats @ 21×1 tempo

Training notes:
•Honest on the pause!

Record weight lifted.

B. 9 min AMRAP:
10 DB snatches, alternating
20 lateral hurdle hops

Training notes:
•This should be fast and high turnover.

Record reps completed.

PERFORMANCE
A. EMOM 9:
2 back squats @ 21×1 tempo

Training notes:
•Honest on the pause!

Record weight lifted.

B. 9 min AMRAP:
10 hang squat snatches (75/55)
30 double-unders

Training notes:
•This should be fast and high turnover.

Record reps completed.