Warm up:
400m run
3x
100 double unders
10 strict pull ups
10 supermans
10 kipping pull ups
Body Ready:
5 min EMOM
5 snatch grip deads 50/30kg
5 snatch press
Strength:
Clean and Jerk
3-3-3-3-3-3-3-3
Metcon:
"Diane"
21-15-9
HSPU - if you are modifying this double your reps
Deadlifts 102/.5/80kg
Woman's weight is generally per CF Main site 60% of the men's weight, but we have always gone 80kg on this one
***WATCH YOUR FORM
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