Strength & Conditioning
18 min EMOM: 1st: 3 snatches (building), 2nd: :40 plank hold, 3rd: 15-20 straight arm lat pull downs
7x3 bench press
MetCon
8min amrap: 45 DU, 12 burpees
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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