1. Warm-up
3 Steady Rounds:
Run 200m
10 Thrusters (light)
then 10-15 reps of light Overhead Squats with 2-3 second pause
Dynamic Stretching
2. Strength
7×2 Squat Clean and Split Jerk – Start @80% and Work up
3. Met-Con
2 Rounds For Time:
30 Power Snatch 115/75lbs
20 Burpees to 6″ Target
30 Alternating Pistols
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