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A. 3-position snatch – 7 x 1. Rest 90 sec between reps.

If you are new to olympic lifting, go from high to low to work from lower to higher complexity. If you are more experienced, go from low to high, which will force you to generate the same power in a shorter and shorter distance.

B. For time:

30 ball slams, then:

4 rounds of:

10 DB hang clean + push press

15 T2B;

then 30 ball slams

C. Midline – Hollow hold with plate – 3 x 60 sec. Alternate with 60 sec hold on GHD.

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