You bout to learn about this long metcon

GW: handstand walk
5 x max distance
*do these attempts intermittently while you warm up (not all at once)
*if you cannot HSWalk, do 45 secs worth of attempt for max distance


CO: AMR x 30 min
30 power snatch
200m run
30 box jump 
200m run
30 db strict press/arm
200m run

rx: 135/95#, 24/20", 30/20#


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