Warm up:
5 min AirDyne
5 min DROMs
Burgener warm-up
BB Gymnastics
12min to find 3RM hang power snatch
115#
12min to find 3RM hang power clean
155#
These could have been heavier. Just ran out of time.
Metcon:
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps (scaled to 95#)
7 Strict Pull-ups
Run 400 meters
Time: 43:43
RIP to the HotShots
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