10 July 2009
Warm Up: 3x10 arm/neck/trunk rotations; 3x10 Push Ups/Squats
SWOD
Deadlifts 5 RM - 135,160,185,205,225,240
Chin Ups - 3x max - 6,6,6
MetCon
3 Power Snatches on the minute for 10 minutes.
SWOD Time: 24 minutes
MetCon Time: 10 minutes
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