Weightlifting
Snatch (@80%x1x6)
(15min)
6 rounds of 1 Full squat snatch @80%of 1RM
6 rounds of 1 Full squat snatch @80%of 1RM
Back Squat (@70%x5x4)
(15min)
4 rounds of 5 reps Back squat @70% of 1RM Back squat
4 rounds of 5 reps Back squat @70% of 1RM Back squat
Metcon
Rahoi (AMRAP – Rounds and Reps)
12-Minute AMRAP of:
12 Box Jumps, 24″
6 Thrusters, 95#
6 Bar Facing Burpees
12 Box Jumps, 24″
6 Thrusters, 95#
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
Female: 20″ Box jump, 65# Thrusters
GYM1010 
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