Growth & Development

A. Front Squat building to a heavy set of 3 for the day  quick build x 10:00

B. Front Squat  @ 80% of above 3×3

C.  5 rounds

10 DB snatch alternating 20+/ 35+

20 ab mat sit ups ( or V- ups if you can )

250/300m row

30 Single under /30 double if you can

 

Performance

A. Front Squat building to a heavy set of 3 for the day quick build x 10:00

B. Front Squat @ 80% of above 3×3

C. 5 rounds

Every 3:00

200m run

5 TNG squat clean (NOT FROM HANG) 115/75

50 double under

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