CROSSFIT
Strength
Every 2:30 for 15:00 (6 sets)
3 Tempo Pull Squat Snatches
Drop and Reset between reps
Start around 60% and add weight if it looks and
feels good. Compare to Oct 1st
METCON
AMRAP 9 Minutes
100m Run
9 Toes to Bar
100m Run
9 Shoulder to OH 95/65lbs
BARBELL
Hang Power Snatch
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