WOD

3-6-9-12-15-18-21

Warm-up
Warm-up
3 Rounds
300m Row
10 Air Squats
10 DB Alternating Snatch

Weightlifting
Snatch (Light)

Metcon
Metcon (AMRAP – Reps)
3-6-9-12-15-18-21
Snatch
Back Squat
Push Ups
3@45/35
6@75/55
9@105/75
12@135/95
15@165/105
18@195/125
21@225/145

9 Minute Cap

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