| Snatch (20:00) | |
| Build to a Heavy Set of 3 in 15:00 | |
| Then, take 90% of that set and perform… | |
| 3 Snatches Every 1:30 x 3 (4:30) | |
| *Power or Squat | |
| METCON (20:00) | |
| 4 Rounds: | |
| 12 Thruster (RX: 95/65) | |
| 9 Bar Facing Burpees | |
| 6 Bar Muscle Ups | |
| ADDITIONAL WORK: | |
| In 15:00, build to a heavy set of 7 on front squat | |
| Then, 5:00 for 2×7 @ 90% of that set | |
| EMOM 5: 6-10 Chest to Bar Pull Ups (if did not do pull ups in metcon) | |
| 4×250/200 M Row (Rest 1:00) | |
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