11/15/18

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1.) Muscle Snatch into an overhead squat:
Work at 55% of your 1RM Snatch for 4x2. 2.) Power cleans from the blocks:
Work to 80% of your 1RM Clean & Jerk for 1x1, then decrease weight for Drop Sets 2x2.
Decrease weight by 22-33# 3.) Back Squat:
Work to 70% of your 1RM Back Squat for a set of 5, then decrease weight for Drop Sets 3x5. Decrease weight by #30

Optional Accessory Work:

1.) 3x10 Sandbag tempo squats (3 count down, 2 count hold, fast up) 2.) Chest pump superset 3 rounds 10 sandbag bench press directly into 1-1-2 DB chest press
3.) Alt. Hollow Hold/Arch hold tabata

Optional Skill Work:

Pull Up Progressions 3 rounds of 5 dips, 5 modified strict pull ups