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Sept 19 2014

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All Levels
A. Technique
GHD
Pistol Squat

Clean

B. Row 2000 m
50 air squats
30 KBS
50 Sit ups

Advanced
Row 2000 m
50 pistol squats
30 hang cleans 204/140
30 GHDSU

Weightlifting
Below knee hang Clean + Split Jerk
80%/[1+3] 1×4

Mid Grip Pulls [%of CJ 1RM] 90%/5×5

Front Squats [%of CJ 1RM] 100%/1×3

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