Strength:
back squat 5, 5, 5+ (65/75/85% of 95% of 1rm)
Metcon:
Rx
3 rounds
run 400m
25 db push press, rh, 50/35
25 db push press, lh
30 db snatches
Scaled
3 rounds
run 200m
30 db push presses
20 db snatches
Mutant
run 400
50 dbl db push press, 50/35
30 dbl db snatches
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