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PS BURP (Time)

20 Power Snatches

5 Burpees

15 Power Snatches

10 Burpees

10 Power Snatches

15 Burpees

5 Power Snatches

20 Burpees

Basics – Alt Hang DB Snatches

RX- 95/65

RX+- 115/75

M1- 65/45

M2- 45/35

NO REST

Squat Snatch (8 min to est 3 RM)

OPTIONAL ENDURANCE

OPTIONAL END Row BS (Time)

1000m row

100 back squats

35/45

21-15-9 Ski GHD (Time)

21-15-9

Ski erg

Ghds

Rest 3 min

Repeat

XND TEST

XND TEST ROW (4 Rounds for reps)

4 Rounds

1 min max effort Row for meter

2 min rest

*score is meters for each 1 min round