SWOD- Snatch complex- 30 min cap 1 squat snatch 1 hang squat snatch 1 ohs You can’t drop the bar... must be unbroken Go as heavy as u can!
WOD-“Fran” 21-15-9 Thrusters, 95# / 65# Pull-ups 10 min cap scale accordingly!!! Masters 75/35#
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