Weightlifting
Four Sets of:
2 Hang Snatch + 1 Overhead Squat
Rest 20 seconds
High Box Jumps (1.1.1.1.1(rest 5 seconds between jumps) )
Rest 2 minutes
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Metcon
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)
400 Meter Run
15 Overhead Squats (135/95 lbs)