A. Back Squat wave load:
(all based off original heavy 3).
Rest 2 min between sets.
Perform 6 OH pass thru
between each set
(20 min CAP)
Wave 1:
80% x 4
90% x 3
100% x 2

Wave 2:
85% x 4
95% x 3
105% x 2

B1. EMOTM 4 min:
0-2: 3 muscle Snatch (from floor;
empty bar only)
2-4: 3 power snatch (building)
B2. 2 min rest and transition
B3. EMOTM 8 min:
3 power snatch (rx: 95/63; fx: 65/45
Challenge: 115/73)
+ 7 box jump