Warm up:
3x
100 double unders
10 OHS
10 back ext
10 Ring rows
Body Ready:
7 minutes
10 ring dips
5 strict pull ups
Strength:
Delaod week
Cleans
5-5-3-3-3-1-1-1-1
**CATCH in the hole
Find a single heavy
Metcon:
1 minute double unders
1 minute DB snatch 50/35lbs
2 minutes double unders
2 minutes DB snatch
3 minutes double unders
3 minutes DB snatch
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