Week 4- Day 1

 

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Technique Focused:

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A.) Snatch- 50x5/ 60x5/ 70x5/ 80x5/ 80+x5/ 70x5

B.) Clean and Jerk- 50x5/ 60x5/ 70x5/ 80x5/ 80+x5/ 70x5

C.) Back Squat- 60x4/ 70x4/ 80x4 (4x)

D.) Jerk- 70x3/ 80x3 (2x)/ 85x2

E.) Sn Pull- 85x4 (4x)

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Leg Focused:

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A.) Clean and Jerk

50x5/ 60x4/ 65x3/70x2/75x2/80x2 (2x)

B.) Back Squat- 75% for 40 reps, break up anyway

C.) Iso GHD Bridge Hold- 30 on/ 30 off- 4x

D1.) 10 Med ball Sit ups

D2.) 10 10 Dragon Flys- 3x