1. Endurance
5k row time trial
2. Lifting
1 power snatch every :30 for 20 reps @ 70% of 1RM snatch
3. CrossFit
3RFT of:
10 double kb clean/jerk @ 53
20 toes to bar
4. Core/Gymnastics
a. 3x10 weighted pull ups
b. 3x20 weighted hip extensions
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