Warm up:
4 minute jump rope
3 minute lunge stretch
2 minute duck walk
1 minute 3rd world squat
Skill:
30 x 3 second negative pull ups
Strength:
Snatch
20 minutes to work up to a heavy single FOR YOU
Metcon:
12 min EMOM
Minutes 1-4-7-10
15 pull ups - any version
Minutes 2-5-8-11
20 push press 40/30kg
Minutes 3-6-9-12
10 burpees
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