Skill:
Bar muscle ups
3x10
Strength:
Snatch
10 minutes work up to your max for the day
Front squat
3 at 85%
2 at 90%
5 at 95%
Metcon:
Sally up Sally down
Front squats 50/30kg
rest 2 minutes
10 minute EMOM
4 power cleans 60/50kg
6 box jumps 30/24in
8 push ups
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