Warm up
Mobilise as necessary
Glute activation
Row 2km at about 60%
Olympic weightlifting
Work to a 1RM Snatch
Strength
Back squat 12 sets of 2 reps at 75%
Deadlift 6 sets of 1 at 70%
Metcon
3 rounds for time
6 power cleans 60/40
6 push jerk 60/40
19 toes to bar
44 Burpees
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