500m row
3x
5 Strict pull ups
10 chest to deck push ups
15 Over Head Wall squats (you guys should rock at all these moves now)
Ready
6 minutes
Flutter kick - try to keep shoulders off the ground as well
Strength
Snatch
3 reps at 65/70/75/80% of your max (ALL IN THE HOLE)
then 3 at YOUR max for today
3x
400m run
12 C2B pull ups
9 snatch 60/42.5kg
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