OLY

Low Hang Snatch (pause below knee): 4 x 1 @ 75%+

Clean and Jerk: 4 x 1 @ 85%+

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ENDURANCE

For Time

1600m Run or Row

100 Air Squats

1200m Run or Row

75 Kb Swings

800m Run or Row

50 GHD Situps or Weighted Situps

400m Run

25 Burpee Pullups