Weightlifting
Back Squat (@90%x2x2)
(15min)
6-7 rounds.
For an example,
45%x5-55%x3-65%x2-80%x2-90%x2-90%x2
6-7 rounds.
For an example,
45%x5-55%x3-65%x2-80%x2-90%x2-90%x2
Snatch Pull (@107%x1x2)
(10min)
6-7 rounds,
For an example,
45%x3-60%x3-80%x1-95%x1-107%x1-107%x1
6-7 rounds,
For an example,
45%x3-60%x3-80%x1-95%x1-107%x1-107%x1
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
20 Box Jumps 24/20
10 Hang power cleans 115/80
20 Box Jumps 24/20
10 Hang power cleans 115/80
GYM1010 
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