Weightlifting (Either/Or for strength) Every 90 seconds, for 15 minutes (10 sets): Snatch (1.1 reps @ 80-90% of 1-RM Snatch) (pause 5-10 seconds between singles) OR Front Squat (2 reps @13X1 ) *Build to 2 heavy pause Front Squats by the last set Metcon Five rounds for time of:6 Overhead Squats*12 Burpee Box Jump-Overs (24″/20″)30...Read More
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