A) 7x Snatch Pull. Hang Snatch Pull, Hang Snatch
1.1.2, rest 90sec between sets
*4sec to get to the knee on snatch pull then accelerate to finish
*Pause in the Squat for 2sec

B) 9min steady
25ft/25ft Forward / Back weighted perfect bear crawl
16 Prisoner Step Ups

Rest 1:00

9min Steady
200m/150m row
5 R DB DL
4 R DB Muscle Snatch
3 R OHS
*Perform L side after R

C) Core
12-15 Straight Leg sit up
12-15 reverse crunches
30 russian twists
Rest 1:00 x 4-5 sets

D) Armor
500m row
10 Strict Press (95/65)
50ft Weighted Lunges
350m row
15 Push Press
40ft Weighted Lunges
200m row
20 Push Jerk
30ft weighted lunges

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