Push-
Z-press- 5-5-5-5
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Metcon-
4 rounds of-
:45 AMRAP / :15 Rest & transition-
– Bike for calories- hand only
– Double unders
– Row for calories
– Rest
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Weightlifting class-
Snatch
- Build heavy muscle snatch
- 3 positions power snatch
- 3 stops power snatch
5 seconds power snatch
1 squat snatch - 2 hang snatch high pull
1 hang squat snatch - EMOM 5- 2 power snatches
EMOM 5- 2 squat snatches - Accessory- 3 sets of 3 sots press