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3 Rounds
–10 BTN Banded Press
–50′ High Knees
–50′ Butt Kickers
–10 Kip Swing
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance Without a Dip
5. Snatch Balance With a Dip
3 rounds for time of:
Run, 400 m
21 Hang Power Snatches, 75/55 lbs
15 Pull-ups
–Goal: Sub 9 min
For time:
50 Hip Bridges
50 AbMat Sit-ups
–Accumulate the reps
+
Roll/Smash Lats :90 sec/side
