Workout of the Day:
A1. Anterior Midline Work  3 x 20
A2. Posterior Midline Work 3 x 20
B. CGBP x10 Reps 135/95
Back Squat x 10 Reps 135/95
Row 30sec (@>140m pace)
Ten rounds, rest 90sec btw, rest 5min after round 6.
Competition:
A. Snatch Pull + Snatch 1.1 x 5 Sets (feel good, rest as needed)
B. Snatch Grip Push Press + OHS 4×1 + 5
C. 4 Rounds For Time:
3 Legless Rope Climbs
10m Front Rack Lunge 155/105
25 GHD Sit Ups
A. Snatch Pull + Snatch 1.1 x 5 sets, (feel good, rest as needed)
B. Snatch Grip Push Press + OHS 4×1+5
C. 4 Rounds For Time:
3 Legless Rope Climbs
10m Front Rack Lunge 155/105
25 GHD Sit Ups
Competition

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