Growth & Development

A. Back Squat every :90 seconds HEAVY sets 8,6,4,2,1

B. EMOM 5:00

8 burpee box jump over

C. 3RFT

200m Run

8 DB thruster

8 Assault Bike cals

 

Performance

A. Snatch 1.1.1 Singes every :90 seconds x 6 sets 70%,75%,75%,80%,85%,85%

B. EMOM 5:00

8 burpee box jump over

C. 3RFT

200/150m row

8 Deadlift 135/95

8 Shoulder to Overhead @ 135/95

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