Wednesday the 17th



I. Four sets:
Pause Front Squat (four heaviest loads from last week) + 2 Front Squats
Every 90s, (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 55-65%
Every 90 seconds, (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last.
(a) Jumping Lunges with Barbell 4 x 20
(back rack:  make it light enough that you can get all lunges each set)
(b) Strict Weighted Pull-Ups 4 x 8
3 Rounds
Run 600 Meters
Walk 200 Meters



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Filed under crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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