11/1/18

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TOROKHITY SNATCH COMPLEX = 1 SNATCH + 1 SNATCH BALANCE + 1 OHS

5x1 @ 70-75% of 1 RM snatch

Strict Press and Pull Ups
Work at 35% of your 1RM C&J for women and 50% of your 1RM C&J for men:

3 x 3. Follow up each set of strict press with a set of strict pull ups.

Target 8-12 reps, use resistance bands, mods as needed.

SUMO DEADLIFT
Work to 80% of your 1RM Deadlift for a triple, then decrease weight for 2x5.
For Drop Sets 2x5, decrease weight by 30kg down if triple is above 150kg.
For Drop Sets 2x5, decrease weight by 25kg down if triple is below 150kg.
For Drop Sets 2x5, decrease weight by 20kg down if triple is below 100kg.