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A. Snatch balance – Work up to a heavy but not maximal set of 2. Do three sets (total) at this weight.

B. Good mornings – 3×8, increase weight from last week if possible. If last week was already heavy, try squeezing out a few more reps at the same weight.

C. Pull-up strength work – 3 max effort sets of 1 1/4 pull-ups (or ring rows).

D. Tabata situps.