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Strength  5×3 Back-Squat 80-90% Work  100 Thrusters (75/53) For Time *Every time the bar is dropped to the ground, the athlete must stop and do 3 burpees, and a 30m sprint (length of turf). Make sure people are going light enough that they aren’t dropping the bar constantly – oth

Strength  15 minutes of Snatch grip deadlift – triples up to 100% x 3 Work 3 rounds for time of: Run 800m 30 Burpees to a Plate Midline  100 Situps not  for time but get the work in. Advanced – 100 ab-wheels