WOD

4 Rounds for Time

Weightlifting
Metcon
15 minutes of hang snatch
Work up to 70-75% of you max and work that for 15 minutes ( lots of technique work)
Hang Snatch (Weight)

Metcon
Metcon (Time)
4 Rounds for Time
10 DB front squats 50/35
15 Pushups
15 GHDs

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