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04/30/2019

Warm Up

3 rounds

- 6 muscle snatches @ 45/35

- 6 OHS @ 45/35

- 10 Russian twist (no weight)

- 15 sec active chin-up dead hang + 2 chin-ups


Strength/Skill

- 5 x 2 *complex (full snatch, hang squat snatch)


*this complex is meant to be extremely light to work on positioning (50-55% of 1RM)


Conditioning

10 Rounds - 20min cap

- 7 Power snatches @ 75/55

- 3 strict chin-ups (RX+ 4)

- 14 Russian twist @ 20/14

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