WARM-UP:

200m run                                                    

Leg Swings                                    

Fire Hydrants                              

Shoulder Rotations


WOD: 

1.  SnatchTechnique
10×1 OTM @ 70%

2.  Strength (15mins)
DL 5x5 across

1.  Metcon

3 RFT:
10 Front Squats, 135/75 - from the ground.
10 Pull ups
500m Row

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