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Warm Up
3 Rounds
5 PVC Dislocates
5 PVC Sotts Press
5 PVC OHS
25 Jumping Jacks

Prep:
2×2 Snatch Hi Pulls+2 Hang Power Snatch+ 2 OHS
2×1 Hang Hi Pull+ 2 Power Snatches+2 OHS

Met Con
Every 1:30 for 18 Rounds (27 Min)
Odd) 1 Hang Snatch + 1 Snatch*
Even) Round 2,8,14 :45 DB Step Ups (M: 24” box/ 40 lb DBs, W: 20” box/ 25 lb DBs)
Round 4,10,16 :45 Double Unders
Round 6,12, 18 :45 Ab Mat Sit Ups

*Snatches may be full or power, should use same weight between 75-85% 1RM for all sets

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