Strength & Conditioning
10 min emom: 1 pause snatch (pause at mid shin and above the knee)
Bench press 75%x5, 85%x3, 95%x1+
MetCon
For time: 25 pull ups, 25 BJO (24/20), 25 DB thrusters (50’s/35’s), 25 BJO
Strength & Conditioning DL 5@75% 3@85% 1+@95% 100 band pull aparts 3x100’ SA farmer carry (each) MetCon For time: 1000m row
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