A. Muscle Snatch +
Hang Power Snatch +
Hang Squat Snatch +
Overhead Squat
B. Tabata for max cal (8 rounds 20sec on/10sec off):
Bike
Rest 1 minute
Row
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WOD: Thursday
For distance: Run or Row for 20 min. *each 90 sec. perform 5-10 push-ups.