today i did heavy deadlifts to guage where my legs are at and practiced front squats in order to improve them as well as my snatch, and cleans. all followed by a met-con.
front squat
3-3-3-3
up to 195#
deadlift
3-3-3-3
185-185-185-205#
21-15-9
kb swings (35#)
box jumps (36 inch box)
3:20 or so
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