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Olympic Weightlifting

Snatch (3×3 at a light weight)

Snatch (3×2 at a medium weight)

Snatch (3×1 at a heavy weight)

squat variation

increase load across sets

example: 3×3 =145, 3×2 +155, 3×1 =205

Metcon

Metcon (Time)

50 Bar Facing Burpees

40/30 Cal Bike

30 Snatches 115/80 *squat snatches*
scale options:

Use a weight for the snatches that allows for good execution of the Full Squat Snatch, decrease number of burpees over bar or reduce to just regular burpees, use a rower for a sub for the bike.