Friday the 4th

I.
Snatch Warm-up
 
II.
1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch
 
III.
AMRAP (10)
Climb the Ladder
5 Wallballs 30/20/14#
5 Box Jump Overs 24/20″
10/10, 15/15, etc.
 
IV.
3 Rounds
Run 400m
15 Strict HSPU
Rest :60
 
V.
3 Rounds (NFT)
10 Hurdlers
30s Superman Hold
10 GHD Sit-ups
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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, Olympic Weightlifting, strength & conditioning, Test Day, WOD

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