Warm Up
500m run
1 Lap Carioca
1 Lap inch worm
60 sec hand stand hold
10 kip swing
10 air squats
Strength
Snatch
3/2/1 reps
75/85/95 % 1RM
METCON
3 rounds for time of: 15 Hang Power Cleans, 135/95 lbs 15 Burpees
500m run
1 Lap Carioca
1 Lap inch worm
60 sec hand stand hold
10 kip swing
10 air squats
Strength
Snatch
3/2/1 reps
75/85/95 % 1RM
METCON
3 rounds for time of: 15 Hang Power Cleans, 135/95 lbs 15 Burpees
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