Warm up
Mobilise as necessary
EMOM 5 mins
5 press ups
3 inch worm
5 air squats
Olympic Weightlifting
Work up to a heavy snatch
Strength
Work to a 1RM bench press
Metcon
For time
50 double unders
Then
21-15-9
Power snatch 40/30
Toes to bar
Then
50 double unders
Finisher
2 sets of max reps hollow rocks
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