Warm-up
Run 200m
20 Barbell Thrusters
Run 400m (Run straits hard, jog curves)
10 Barbell Squat snatch
Stretching and discussing class for the day
Strength/Skill
Thruster 3-3-3-3-3-3-3
WOD
For time:
21-15-9 rep. rounds of
10m Shuttle Run
Barbell Squat snatch
Recovery
Short Stretching and Mobility Sequence
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