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A. Choose one:
Alpha – “Isabel” 30 Snatches for time@135/95
Bravo – 21-15-9 – DB Snatch, Box Jump
Charlie – 21-15-9 – KBS, Step-Ups
*If you are not comfortable with snatches do not do “Isabel”

B. Back Squat – 3RM, -5%, -10%; Pause 2 sec at the bottom of the first rep. (find a 3rm, then take off 5% for the 2nd set, then another 5% of the 3rd)

Choose an extra

C. Oly Extra(choose one or both) After class
Snatch Pull from below the knee – 3-3-3-3-3@70%
Romanian Deadlifts – 10-10-10-10; by feel

D. Cardio Extra(after class)
2 x 2 x (200 meter run + 600 meter run) 3200 meter total distance
Run 200 meters@strong pace(not a sprint), run 600 meters@recovery pace