A. Weightlifting:
Back Squat – 5 x 3 @ 50%
Each set of these squats are to be done as fast as possible…no pause at bottom or top. If you did the 110% squats on Tuesday, then you will take 50% of that weight. If you didn’t, then take 60% of your heaviest set of 20.
Rest no longer than 90s.
 
B. MWOD:
1st Rib + LAX – 2 x 45s ea side
 
C. WOD:
21-15-9 Power Snatch (95/65)
84-60-36 Double Unders
 
D. Post-WOD Recovery:
Calf Smash – 2min ea leg