Strength:  Back Squat

10 reps x 3 sets @ 70%

W.O.D 3 x 3 Min AMRAP's of

  • 7 x Handstand Pushups
  • 14 x KB Swings 53/35

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OLY Group:

  • Snatch: 70% x 3, 75% x 3, 80% x 1 (2), 75% x 1, 80% x 1
  • Clean and Jerk: 70% x 3, 75% x 2, 80% x 1 (2), 75% x 1, 80% x 1
  • Snatch Shrug: 105% x 8 (5)
  • Back Squat: 60% x 6, 65% x 6, 70% x 6, 75% x 4 (2)
  • Ab Rollouts:  15 reps x 3 sets

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