8am – Weightlifting

Skills

Snatch

Power clean

Push Press

plus more…

9am – WOD

For time:
Run 900m
30 Pull-ups
15 Burpees
30 Wall ball shots 2olb (14lb)
15 Toes to bar
200m plate run
30 Kettle bell swings  24kg (16kg)
15 Push-ups
30 Double unders
15 Walking lunges each leg
200m plate run
3 Rope climbs
Row 1km

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