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Weightlifting Strength

EMOM every 90 sec for 10 sets

3 Snatches (drop and go)

start with 30-40% of 1 RM and build up

Metcon

8 Rounds for time (15 min cap)

3 Hang power snatches

6 Burpees over the bar

3 Overhead squats

pick a weight that will allow you to go unbroken

Aerobic Capacity

4k row for time

Metcon

8 Rounds for time

100m run

6 Burpees over the bar

6 Front squats

pick a weight that will allow you to go unbroken