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Components

Snatch

Clean and Jerk

Back Squat

Metcon

Settings

Workout

TGIF

Snatch (2@ 70%, 1 @ 75%, 1 @ 80%x5)

Snatch

Clean and Jerk (1@ 70%, 1 @ 75%, 1 @ 80%x5)

Clean and Jerk

Back Squat (3x3@ 80%)

Back Squat

Metcon (5 Rounds for time)

5 rounds, each round for time, of:
Row, 500/400 m
15 Toes-to-bars
12 Box Jump Overs, 24/20 in
9 Back Squats, 155/105 lbs

Rest 1 min between each round.

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