1. CFC EMOMx7: 3-position Squat Clean Pos. 1: From the Pockets Pos. 2: From the knees Pos. 3: From the ground 2. EMOMx25 5 rounds of: Min 1: 18/15 Calorie Row Min 2: 40 Double unders Min 3: 15 burpees Min 4: 20 Box Step ups 24/20 Min 5: Rest   COMP WOD

1. EMOMx7: 3-position Squat Clean Pos. 1: From the Pockets Pos. 2: From the knees Pos. 3: From the ground

  2. Strength 1×1 Back Squat, Heavy 1×10 Back Squat, Heavy 1x1Back Squat, Heavy 1×20 Back Squat, Heavy 1×1 Back Squat, Heavy 1x30Back Squat, Heavy The goal is to hit a heavy/max lift on each set. After completing your first single there are no more warm up reps between sets – only do six sets. If you miss a lift, note the number of successful reps and move on to the next set. Rest as needed between sets.