10:00 warm up- row/jump rope, shoulder mobility, then 3 rounds of 5 hang power snatches with just the bar and 5 wall ball
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A. Power snatch, build to a TNG 3RM in 12:00
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For time:
400 meter row
15 pull ups
25 KB swings
50 double unders
15 box jump overs
25 wall ball
400 meter row
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Not for time:
200 meter farmers carry