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Tuesday 11/3

Cash in: 3x200m with 60 sec rest

Cash out…3x 25 russian twists


Basic & Performance

  • snatch on the minute: 50%x1x5 min, 55%x1x5 min, 60%x1x5 min.
  • clean and jerk: same as snatch
  • front squat:  1, 1, 1, 1, 1 working to a heavy single
  • good mornings to a 45 degree angle (this should be the same angle that you do your hang clean or what i call launch position. 3 sets x 5 reps.  the last rep explode to the top position fully opening your hips.  hang on to the bar or it will come crashing down on your back/neck/upper traps.

THEN: (if time allows)

Four sets for times of:

  • Run 400 Meters
  • 20 Kettlebell Swings
  • Rest 90 seconds
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