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Warm-up

Warm-up (No Measure)

3 ROUNDS

5 BURPEE BOX JUMPS

25′ BEAR CRAWL

3 INCHWORMS

10 DEAD BUG

Weightlifting

Snatch

E3MOM

1- 5 @62%

2- 3 @72%

3 – 1 @82%

2 MIN REST

E90SECOM X 3

1 – 5@67%

2 – 3@77%

3 – 1@87%

2 MIN REST

FOR TIME

5@72%

3@82%

1@92%

Metcon

Metcon (AMRAP – Reps)

6 ROUNDS

1 MIN MAX DOUBLE UNDERS

20 SEC REST

1 MIN MAX 1-ARM DB THRUSTERS 50/35

20 SEC REST

1 MIN MAX BOX JUMP OVERS 24/20

20 SEC REST

Metcon (No Measure)

3 SETS

15 DB SIT UPS

10/10 WEIGHTED KICK BACKS PER LEG