Coach led
Ready
7x
45 second front rack hold standing 110% you used for Hatch
15 second recovery
Strength
Front Squat
Find a 1 rep max
20 mins
Warm up - light - medium - singles
5-5-3-3-1-1-1
Metcon
Helen
3 rounds for time:
400m run
21 KB swing 24/16kg
12 Pull-ups
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