| Lift Every 2:00 for 8 rounds3 position snatch DL+hang snatch+tempo ohs (1+1+1)superset with 1 weighted chinup at 3000 |
| Workout 3RFT, split however 20 power snatches 95/65 20 toes to bar 20 shuttle runs (25 feet, down+back=1)rx+ first 10 reps in each round are bar muscle ups |
| On your own mobility 2 sets 10 iron crosses/side 10 scorpions/side 10 mckenzie pressups |
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