Warm Up 

400 m Run / 500 m Row 

20 GHD 

20 Air Squats 

15 Knee Raises 

20 PVC Pass Thrus 




Weight Lift Wednesday 

Starting on the 0:00

EMOM x 8 

1 Squat Clean (80%) 

Starting on the 12:00 

EMOM x 8 

1 Squat Snatch (80%) 

Starting on the 24:00 

For Time: 


Unbroken OHS (95/65)

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