Warm up:
500 m row/400 m run
10 air squats
10 OHS
10 pass throughs
Burgner Warm up
10 Squat snatch with PVC
STRENGTH:
7 sets of 1 rep 3 position squat snatch
WOD 1:
21-15-9
deadlift (225/155)
HSPU
WOD 2:
21-15-9
squat clean (135/95)
ring dips
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