Strength:
work up to a heavy snatch balance
Metcon:
Rx
21-15-9 reps of
overhead squats, 165/115
bar muscle-ups
Intermediate
21-15-9
overhead squats
chest 2 bar pull-ups
push-ups w/ hand release
Beginner
12-9-6
overhead squats
pull-ups
push-ups w/ hand release
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