Function:

A) Double KB Front Squats- 5×5

B.) 15 min EMOM

1st – 5 Russian KB Swings (Heavy)

2nd – 3 DB Manmaker (Medium)

3rd – 3rd – 5 ball slams (Heavy)

Performance: 

A) Front Squats – 6×3 @ 80%

B.) 15 min EMOM

1st – 3 Snatch (Heavy)

2nd – 3 DB Manmaker (Medium)

3rd – 5 Box Jumps (High)

Compete:

A) Front Squats – 6×3 @ 80%

B.) 15 min EMOM

1st – 3 Snatch (Heavy)

2nd – 3 DB Manmaker (Medium)

3rd – 5 Box Jumps (High)

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