A. No Hook No Feet Snatch – Every 30-sec x 10 (moderate weight good speed and positions)

B. Out of the Hole Front Squat – 4×4 (concentric only); Rest 2-3 minutes between

+

20 minute AMRAP
10 alt Dumbbell Snatch @65/45-lbs
25′ Dumbbell Walking Lunges @65/45-lbs/hand
1 Mile Assault Bike

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