WOD

Lift Off

Weightlifting
Metcon
15 min EMOM
Snatch
Snatch (Weight)
Metcon
15 min EMOM
Clean and Jerk
Clean and Jerk (Weight)

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:

25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

M 45-lb. barbell and 24-in. box
F 45-lb. barbell and 20-in. box

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