Wednesday
Skill – 7x 1 hang squat snatch + 1 OH Squat, rest 60 seconds
Strength – 3×8 Bent Over barbell row, rest 90 seconds
*bar does not return to the floor but will hang beneath the knee with arms extended at the bottom of the lift
Conditioning – row 250m + run 400m immediately after…. rest 1:1
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