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W2D4 ADV/ W2D3 INT

February 14, 2020

ADV

CS w/ pause at knee & pause in OHS ( 2 sec each pause)

3@55%

3@65%

4x2@75%

 

CC+FS+J (for the jerk, pause in dip & in split, 2 sec each)

1+2+1@55%

1+2+1@65%

4x1+2+1@75%

 

Push Ups

Accumulate 35

 

Pull up accumulate 35

 

 

INT

 

Muscle Squat Snatch

3x3 light, technique primer. 40-50%

 

Hang Clean ( below knee) + Clean + Front Squat 

4x2@75%

 

Hang Clean pulls (below knee) ** focus on timing & rhythm

4x3 @ 85%

 

 

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