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A. Work up to a heavy single snatch, then do two drop sets at a lighter weight. FrostFit competitors, keep it at less than or equal to 75% of your 1 RM.

B. 3 rounds, not for time, of:

10 side-to-side push-ups on parallettes or the floor

10 swing sets on parallettes (I will demo these two movements, don’t worry.)

15 pistols per leg.

FrostFit competitors will row an easy 3000 m rather than do part B.