Knowledge is of no value unless you put it into practice!
Metcon (4 Rounds for reps)
Tabata push jerk (95lbs/65lbs)
Tabata chest-to-bar pull-up
Tabata hang power snatch (95lbs/65lbs)
*The Tabata interval is 0:20 of work followed by 0:10 of rest for 8 intervals.
**Record total reps for each exercise
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