Weightlifting
Stage Pull Snatch (@(60%+11#)x2x5)
https://youtu.be/gVOKm3O5nfI
(15min)
Snatch doiubles at 60% of 1RM snatch, 5 rounds
Snatch doiubles at 60% of 1RM snatch, 5 rounds
Front Squat (Eccentric @(65%+11#)x2x3)
(15min)
*3second eccentric descend, 1 second pause at the bottom, explode get up
*3second eccentric descend, 1 second pause at the bottom, explode get up
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
5 Deadlift 315/205
3 Bar Muscle up
5 Deadlift 315/205
3 Bar Muscle up
GYM1010 
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