Week 12 Day 4:
Main:
EMOM x 18 Snatch + OHS @ 75%
Assistance:
10 x Prowler Sprints
3 x 25 Weighted GHD situps
3 x 30 Hypers - light
super set
3 x 25 Weighted Back extentions
WOD:
Tabata Back Squat 95/65
Then
4 min Max muscle up
AOD
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