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%
1 Rep @74%
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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