General Warm-up
Then..,
Snatch Skill Warm-up
Then..,
Complete Five Sets (BOF)
1 Slow Snatch Pull
+
1 Low Hang Power Snatch
+
1 Snatch Balance
Then..,
1-1/4 Close Grip Bench Press
30X0; 4,4,4
*3seconds lowering on the first descent
Then..,
Complete 3-4 Sets of
3 Rope Climbs / 5 strict pullups(banded)
12 Burpees
Bike 12 Cals
rest 1min
35 Double Unders
7 HSPU
10 Renegade Row (No Push Up)
rest 2mins
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