Weightlifting: Snatch 3x3 @ 81%
for 16 minutes complete the following:
Even minutes: 5 Front Squats
Odd minutes: "core exercise"*
*Either 10 GHD sit up or 20 seconds of the hollow hold.
For the Front squat go as heavy as you can while still maintaining the 5 reps and good form. Use percentages to figure out what you can do, don't just wing it.
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