sonnopenwod145

Warm-up:

Shoulder Cycle

 

Weightlifting:

5 sets of:

Halting Snatch Deadlift (at knee)+ 1 High Hang Snatch @ 75%

 

Metcon:

5 rounds of:
10 Hand-release Push-ups
250m Run
10 Air Squats

Rest 1:1 (Your rest time is equal to the amount of time it took you to complete 1 round)

*90% effort work
**Some degredation is ok but keep splits close

 

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