Group warm up
Line drills
Strength
3 rounds
6 alternating pistols (use current progression)
5 strict pullups (use a band as needed)
4 strict ring dips
Metcon
E3MOM for 18 minutes
100 meter sprint
5 hang Power Snatches 135/95, 95/65, 75/55 (try to avoid press outs)
7 toes 2 bar (knees to 90 degrees for beginners)
9 HR pushups
*score is total rounds completed out of 6
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