1000m row
2x10 of each
Hi knees down
Butt kickers back
Inch worms - wide leg down
Squat side step rotate back
Shoulder stretch
Bergner Warm up
10 minutes
Snatch
20 minutes
Find 1 rep max
** Catch in the HOLE
Metcon
1000m row
100 KB swings
80 goblet squats
60 American swings
40 KB lunges - front or back rack 1 KB
20 KB one handed swings
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