400m run under 2:10
3x
5 Strict pull ups
10 chest to ground push ups -no flop
15 PVC OH Wall squats
Ready
3x15 of each
Starfish
V-outs
Butterfly crunch
OLY CYCLE
Power snatch 70% 3x5
Snatch push press + OHS 70% 5x1+5
****if you want power cycle see your coach daily
Metcon
18-14-10-6-2
Front rack lunges 52.5/35kg - total reps
Bar over burpees
HSPU
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