Warmup
tabata -
single leg vups
bird dogs
Strength
Power clean + squat clean + power jerk
Every 90 sec
7(1+1+1)@70%
WOD
5 rds
1 rope climb
6 bar muscle
1 rope climb
12 power snatches 95/75
Try to keep steady rounds , pick a weight you can do unbroken.
Rope climbs - lay to stand
Bmu - box / band / ctb pull-ups
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