Friday

Strength

Clean & Jerk complex (choose load)

every minute for 10min

1 power clean

1 Hang squat clean

1 Split Jerk

rest 5 min

Snatch complex

every minute for 10min

1 power snatch

1 hang squat snatch

1 snatch balance

Metcon

7min amrap

10 cal echo

20 heavy rope double unders

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