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Strength : Push and Pull
5 rds
6 Bench @ 60-70%
6-10 Strict Pull Ups ( use weight if necessary )
Condtioning :
10 Dumbell Snatch
15 Burpee Box Jump overs
20 Dumbell Snatch
15 Burpee Box Jump overs
30 Dumbell Snatches
15 Burpee Box Jump overs
40 Dumbell Snatchrs
15 Burpee Box Jumps overs
50 Dumbell Snatch
15 Burpee Box Jump overs
Time Cap 15 mins