Thank you lord for Mountain Dew!
"CrossFir"
A. Snatch + below knee snatch + overhead squat
-Work to max set w 3s pause in catch position on rep 1
B. For time
Run 800
Rest 90s
Run 800
"Weightlifting"
A. Hover snatch + ohs + hover snatch x8
B. Clean pulls 6x2
C. Cardio 30 mins
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