Part A:
6×3 tempo back squats 45%
3 seconds down
3 seconds at the bottom
3 seconds up
1 second at the top
Part B:
Amrap 4 minutes
5 ring dips
20 double unders
rest 2 minutes
Amrap 4 minutes
5 ring dips
20 double unders
every 2 minutes starting at 0
2 power snatch 65%
C. 7 minute abs
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