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O-LIFT:
Power Snatch
Work up to a 5rm in 10 minutes then,
1 set of Max reps at 90% of 5rm.

STRENGTH:
1a. Back Squat 
1x3 @ 75% of 3rm
1x3 @ 80% of 3rm
1x Max Effort @ 90% of 3rm

1b. Max rep pull ups

MET- CON:
21-15-9
Knees to elbows
Wall balls
Pull Ups
Double Unders