| Lower Strength (25:00) |
| Thruster: (12:00) |
| *Taking your 5RM, perform: |
| 10 @ 77.5% of that 5RM — 8 @ 82.5% of that 5RM — Max Reps *Up to 12 @ 87.5% of that 5RM |
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| Straight Into… Front Squat (from rack) (13:00) |
| 8 @ 72.5% — 6 @ 77.5% — 5 @ 82.5% |
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| METCON: (12:00) |
| Every 2:00 x 6, alternate between the 2 Intervals: |
| A) 2:00 to…. Row for cals until 1:45 |
| B) 2:00 to complete… 5 Shoulder to Overhead + 20 Jump Squat |
| *Same weight across |
| *SCORE: Total Cals & Weight Used |
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| OPTIONAL WORK: |
| 3×2 Hang Snatch @ 80% |
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| 5x :15 Bike Sprint (1:00 Rest) |
