Group warm up
Line drills
Strength
3-3-3-3
Pausing Front Squats (2 count pause)
Try to increase weight on each set
Metcon (15 min Cap)
30 Power Snatches 135/95, 95/65, 75/55
20 bar jump overs
30 Push Presses same weight
20 bar jump overs
30 Hang Power Cleans same weight
20 bar jump overs
*4 burpees at the top of each minute including the first minute
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