In WODs
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Strength: Snatch 5×5 (or snatch practice)
Then, 15 minutes AMRAP of:
15/15 Sledgehammers (12lb/16lb)
25m lunge with plate overhead (25lb/45lb)
200m run with sandbag (25lb/45lb)
25m lunge with plate overhead (25lb/45lb)

Finisher: lock plate overhead for 200m (25/45)