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Friday, January 6, 2017

5
Jan

Friday, January 6, 2017

Warm up

Hollow/superman holds

Power

2 TNG SNATCH + 1 HANG SNATCH + 2 OHS
1 X 1 :
1 X 1 :
1 X 1 :
1 X 1 :
FRONT SQUAT
1 X 3 :
1 X 3 :
1 X 3 :
1 X 3 :
1 X 0 :

Work up to a challenging triple in 4 sets then reduce weight by 20% on 5th set for a max effort set. The Max effort set should be more than 3 reps. stop one rep short of failure.

Power Beginner

HANG SNATCH
1 X 2 :
1 X 2 :

1 X 2 :

FRONT SQUAT
1 X 3 :
1 X 3 :
1 X 3 :

1 X 3 :

Performance
21 Clean and Jerks 115/85
40 Doubles
21 Cal row
15 Clean and jerks 135/105
30 doubles
15 cal row
9 Clean and jerks 155/125
20 Doubles
9 Cal row