CONDITIONING:
4th of July WOD
or
For Time:
2K Row
1 Mile Run
2K Row
LIFT: (Optional)
Strict Press Use 75% of 3 RM from (Week 2, Day 4)
5 x 5 w/ 4 second decent
Snatch Balance
5 x5
*Build
ACCESSORY WORK:
4 Rounds
8e Rear Delt Row w/ KB
8e Barbell Split Squats
8e Bottoms up KB Press
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