METCON

400m run
30 power snatch 165/115
400m run
60ft overhead walking lunges (20ft x3)
400m run

Maintenance/mobility
10min

Accessory work
Shoulders of steel
Arnold press 3×10

Weightlifting
Clean grip sots press 5×5

Gymnastics
30 low rings muscle ups

Core
15 strict toes to bar

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