Strength
Every :90 x 8
1 Snatch @ 80-85%
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3 x 3 Snatch Pull @ 95%
Conditioning
For Time:
20 - 16 - 12 - 8 - 4
DB Snatch 50/35
DB Box Step Over 24/20
Pull Up
*12 minute time cap
Bootcamp
For time:
800-m run (2 loops then down to the end of I9 and back)
42 Russian KB swings (53/70 lb)
21 KB goblet squats (53/70 lb)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run
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