Strength:
7 sets of the following complex:
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight on each set.
WOD:
For Time
Run 400 Meters
Then,
21-15-9
Overhead Squats (95/65)
Pull-ups
Then,
Run 400 Meters
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