Warmup: ROM, 15 push press, 10 Snatch, 10 OHS all with PVC Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 4 rounds for time 8 Power Snatch + OH Squat (95/65#) 16 Pullups 24 Situps Cooldown: Roll out shoulders with the lacrosse ball, roll out and stretch.
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