1. Warm-up
3 Steady Rounds:
10 Light Snatch Grip Push Press
10 Strict Pull Ups
10 GHD Sit Ups
Then
Row 500m (1 time)
2. Strength
Touch and Go Power Snatch 6×3 AHAP – Start around 80%
3. Met-Con
For Time:
30-20-10
Shoulder to Overhead 135/95lbs
GHD Sit Ups or V- ups
Calorie Row
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