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Wednesday Nov 12 2014

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Skill
3 Position Snatch Pulls
3-3-3-3….

Strength
3 ATTEMPTS FOR MAX WEIGHT

NOT LETTING GO OF THE BAR
2 POCKET SNATCH, 2 HANG SNATCH, 1 BELOW KNEE SNATCH

Rest 2 min or more between rounds

Before or After Class
6X500m row, keep the pace within 2 seconds for all rows throughout.
rest 90 sec between rounds

Weightlifting
Clean Pull w/ pause below Knee [% of CJ] 100%/2×2

Clean Grip Front Sotts Press
5×5

Push Press [% of CJ] 70%/2×5

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