Strength l

1a) Tempo Front squat 4 x 4 (3 sec eccentric 3 sec pause at bot on 1st)

1b) Pendlay row 4 x 15 (2 sec pause on last 5)

Strength ll

E2M 16 min:
1 Hang Power Snatch + 1 Power Snatch

Finisher

EMOM 8

Min 1: Banded mountain climber 40sec

Min 2 Banded Reverse pike 20 sec

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