Conditioning 3 rounds of

Run 300 meters

50 Air squats (butt to ball, full hip extension at the top)

40 Sit ups

30 Hand release push ups

20 Pull ups

Strength

Front Squat 60%x5/70%x4/80%x4x4

Power Snatch 60%x5/65%x4/75%x4/85%x2x4

Cleans 75%x4/85%x2x4

Clean Pulls 95%x3/105%x3x3

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