A. Power Snatch : EMOM – x 12 x 2 TnG reps @ 70%
47kg/105lbs
B. Clean pull with 2 sec pause below knee + hang clean pull x 5 sets @ 100% of your clean
94kg/207lbs
C. 200m Row @ 90% , into :45 @ 2:20/2:30 x 10
- Started between 1:45-1:48. Dropped to 1:50s. Last set 1:45.
D. EMOM x 12
Minute 1 : 1-2 Legless Rope Climbs
Minute 2: Triple Bounding Set Up x 2
Minute 3: 15 GHD Sit Ups
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