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Strength and Conditioning
Strength: Snatch Pull + Power Snatch + Hang Snatch
(2+1+1)

Metcon: Every 3 min x 6 Rounds
10/7 Calories
10 Burpee
3 Deadlifts @ 80%
*looking for no more than about 2:15-2:20 per round.  2:00 would be ideal.  If you not done by then start scaling the calories or burpees to finish in the correct time.
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Cardio Core 6pm

EMOM 16
Min. 1) 10/7 ABC
Min. 2) Max DB Skull Crushers
Min. 3) 10/7 Cal Row
Min. 4) Max Barbell Bicep Curls 45/33
*RX+ = 12/9 Calories
Rest 4

EMOM 16
Min. 5) 12 Burpee
Min. 6) Max DB Russian Twists
Min. 7) 100m Sprint
Min. 8) 45 sec Plank Hold
*RX+ = 15 Burpee and 200m sprint

* For the “Max” sections, try and work for 40 sec. so you get a little rest.
*The weights on this are going to be a little personal dependent, but make sure you can move the weight the entire 40sec. Should be pretty much failing at the end of the time limit.
* These movements aren’t meant to be fast today so keep quality #1. You can go fast on the cardio if you wanna jack your heart rate 🙂