A. Snatch
B. Front squat
C. Deadlift
Warmup with 3 or 4 sets of 5 reps of light weights, starting with an empty bar
Cool down: Trainer's choice
Alternate Metcon WOD: 150 meter row & 10 ring dips, max rounds in 12 minutes
Warmup: 1000 meter row @ 30 ring dips, partition any way
RESULTS:
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