EMOM for 7 minutes, 2 back squats (HB) @ < 60% of 1RM
Note: Concentrate on maximal bar speed.
8 minute AMRAP
10 push ups
10 minutes to practice skill of choice.
Treat this as a rest, recovery and skill acquisition week. Do NOT be tempted to do more than the prescribed work. With the exception of a max effort lift on Saturday and the metabolic conditioning on Sunday, all work should be performed at a low to moderate effort.