Strength:

deload deadlift 3×5 (60, 65, 70%)

 

Metcon: In 20 min develop 1rm of the following complex:

Rx (touch and go)

30 double unders

hang snatch

snatch

3 overhead squats

 

Intermediate (not touch and go)

60 single unders

hang snatch

snatch

3 overhead squats

 

Beginner

30 single unders

2 hang snatches

2 snatches

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