Wednesday

Warm up:
200m Run/250 Row
15 GHD sit ups
15 back extensions
15 hip extensions
200m Run/250 Row
15 pull ups
15 dips/push ups
15 Jumping squats
200m Run/250m Row
15 straight arm band pull aparts
15 Banded Pass Thrus
15 Banded OHS

Barbell Warm Up:
3 Rounds:
3x Hang Snatch Pull
3x Hang Power Snatch
3x Snatch Balance
3x OHS
3x Snatch

Strength:
1 Rep Max Snatch
6-4-2-1-1-1
(Start about 40-50%)

Metcon:
Team of 2, alternating rounds:
12 min AMRAP:
10 Dumbbell clean
Dumbbell oh walking lunges (single arm) –  wall to the window and back
10 knees to elbow

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