Warm-up
1 min air assault
Calf/ham/quad stretch
PVC movements
10 Muscle Snatch
10 Snatch Grip Press
10 Overhead Squats
10 Snatch Balance
10 Zots Press
Strength
Overhead Squat
5,5,3,3,3,2,2
Heaviest weight possible
Metcon
3 rounds for time of:
Run, 400 m
30 Pull-ups
20 Deadlifts, 225/155 lbs
10 Strict Deficit Handstand Push-ups, 4/2 in
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