session 1
30:00 flush row @ z1
session 2
a) 3 rounds (not for time)
1) 10 hip extensions
2) 10 box jumps 36"
3) 10 db push press 40#
b) 15:00 to build to a heavy press double
c) 6:00 amrap x 3 sets (rest 3:00)
1) 5 power snatch 95#
2) 7 overhead squats 95#
3) 9 toes to bar
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