STRENGTH/SKILL
Every 3 minutes, for 18 minutes (6 sets), complete:
Front Squat with a Pause x 3-4 reps @ 3211
(MUST move up in weight from last week) THEN: Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
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METCON
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (32/24 kg)