210705

Warm Up

Buy in 200m Run

3 Rounds

10 PVC Overhead squats

10 Pushups

10 Plank to downward dog

Buy out 200m run

Strength

Squat Snatch (singles)

3 Reps @67% 3 Reps @67% 3 Reps @70% 3 Reps @70%

1 Rep @74%

Snatch Pull (Singles)

5 Reps @85% 5 Reps @85% 5 Reps @85%

Metcon (16 min cap)

5 Rounds for time

300m Run

30 Back rack lunges

RX Age 17-44 (35/25KG)

RX Age 14-16 and 45-60 (30/20KG)

RX Age 8-13 (25/17.5KG)

Extra work (optional)

Bent over rows (dont touch ground, slow controlled decent)

3 Sets 12 Reps

3 Rounds

1 Min Plank hold on elbows

15m KB Carry (24/16) right arm

15m KB Carry (24/16) left arm

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