Muscle sores > cold sores

Build to a heavy snatch (power or squat) Complete 1 snatch Every 90 secs for 10 rds.

FOR TIME

15 min cap

20 cal row

20 hang power snatches rx 95/65 rx+ 135/85

20 cal row

15 overhead squats

20 cal row

10 squat snatches

20 cal row

(booty version = lunges increasing weight every set 40/30/20)


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