Base Endurance + Strength: Week 3, Friday

Prep
3,000 Meter Easy Row

Strength
Every 2.5 Minutes For 7 Rounds
1 Snatch + 1 Overhead Squat
Start At 70% And Increase To a Max Complex

Strength
Pause Front Squat
Work Up To A Heavy Complex Of:
2 Pause Front Squats & 1 Non Pause Front Squat

Strength
Snatch Pulls
4 Sets Of 3 Reps At 120% Of Max Snatch

Conditioning
50 Thrusters (95/65)
40 Calorie Row
30 Chest-to-Bar Pull-ups
20 Box Jumps (24/20)

Strength
4 Sets Of 12 GHD Raises

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