Fitness
A. 3 Sets
1/1 x TGU
10 x Strict Pull-ups
10 x Lateral Bounds
B. w/a Partner
10 x 200M Row (You go I go)
C. 3 Sets NFT
15 x Squats
15 x Push-ups
15 x Hollow Rocks
Performance
A. 3 x Clusters
TNG Power Snatch
3-3-3 w/15 Sec Rest
2 Min Rest
B. w/a Partner
10 x 200M Row (You go I go)
C. 3 Sets NFT
5 x Bar taps
10 x Strict Pull-ups
15 x Push-ups
15 x Squats
15 x Hollow Rocks
Sport
A. 3 x Clusters
TNG Power Snatch
3-3-3 w/15 Sec Rest
2 Min Rest
B. 5K Row @ 80%
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