Weightlifting
Hang Snatch + Snatch
Worked up to 91 kg
Tempo Overhead Squat (3:2:3:2)
4 sets x 2 reps @ 40, 50, 60, 70 kg
Conditioning
"343" - Firefighter Dennis M. Carey - Haz-Mat 1
100 Lunges (each leg)
80 Kettlebell Swings (53#)
60 Wall Ball (20#)
40 Chest to Bar Pull Ups
20 Deadlifts (275#)
43 Burpees
23:41
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