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Warm Up

Stretch/ mobility

3 sets:

Double KB Front Rack Wall Sits: 30 seconds

Hollow Rock Hold + Superman Hold: 30 seconds each

Double DB OH Hold: 30 seconds

A. Back Squats

Back Squat: 3-3-2-2-1-1.

Work up to a heavy single for the day (this doesn’t have to be a PR! Just go as heavy as you can for this day!)

B. Snatch Complex

1 Snatch Deadlift + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch

4-5 working sets. Move up in Weight each set and build to a moderate load

C. Snatch Deadlifts

Snatch Deadlift:

3x3 as heavy as possible with good, fast form.

D. Back Squat Burn!

Back Squat: 2x10.These should be light enough to where you can move really fast. But not so light to where you’re not pushing! Make it burn

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