Build Block:
Snatch 3-3-3;
Overhead Squat 3-3-3
Burn Block:
Rope & Row Aerobic Builder (30 minutes)
Every 5 minutes for 40 minutes:
250m Row
75 Single-Unders (or 25 Double-Unders)
15 Push-Ups
10 Box Step-Ups (18”-24”)
Maintain steady pacing—adjust reps as needed to keep HR in Zone 2.
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