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McGhee 30min AMRAP: 5 Deadlifts 275/195# 13 push-ups 9 box jumps  24/20″  

Technique: DB Snatch and DB OHS   3 Rounds for time: 10 DB power snatches, left arm[…]

Olympic Lifting Focus: For QUALITY Hip Snatch x3x10 @ 60-70%  

Technique: Clean and Jerk   3 rounds for time: 10 Clean and Jerks 135/95# 50 Wallballs 9/7kg

Weighted pull-ups x5x5 Weighted dips x5x5   12 min EMOM 5 KB SDHP 24/16kg + 20 DU’s

Push Jerk 5-5-3-3-2-2-1-1   4 Rounds for time: 400m Run 5 burpee muscle-ups

Rest Day 🙂