Olympic Lifting

-Snatch Pull + Snatch: 5 x 1 @ 80%+

-Pause Clean 5 x 2 (2 sec pause at knee)

-Zombie Front Squat: 3 x 5

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Endurance

Run, Row or Ski 400m

50 SA DB Thrusters

75 Double Unders

Run, Row or Ski 400m

40 SA DB Thruesters

75 Double Unders

Run, Row or Ski 400m

30 SA DB Thrusters

75 Double Unders

Run, Row or Ski 400m

20 SA DB Thrusters

75 Double Unders

Run, Row or Ski 400m

10 SA DB Thrusters

75 Double Unders