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FRIDAY, OCTOBER 10TH, 2014

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ALL LEVELS
A. CLEAN/JERK TECHNIQUE

B.CHIPPER
40 AIR SQUATS
30 PUSH UPS
20 CLEANS
10 SHOULDER 2 OVERHEAD
20 DEADLIFT
30 LUNGES
40 BOX JUMPS

ADVANCED
A. POWER CLEAN/JERK
1+2

B. CHIPPER
40 PLATE SQUATS (25/15)
30 PUSH UPS
20 CLEANS (135/95)
10 JERKS (135/95)
20 DEADLIFT (135/95)
30 PLATE LUNGES (25/15)
40 BOX JUMPS

WEIGHTLIFTING

Front Squat [% of CJ] 90%/3×3

Deficit Sn Grip Deadlift
8×4

Back Jump Squat
light/5×5

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