6.30

8 OHSQ
400m run @ 3 sec. faster then 1 mile TT pace
rest 2 minutes x 3
alternative:
8 FS
400m run @ 3 sec. faster then 1 mile TT pace
rest 2 minutes x 3
Run should take 90-120 sec

~rest 4 minutes

8-10 hang power Snatch – lighter weight
30/20 cal on aB
rest 2 minutes x 3

~rest 4 minutes

5 db sqt. jumps @ 20/10# in each hand
sled push @ 2/1 plates for 15 sec.
**partner holds plank
x6 minutes




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