Day 3
Lift
Power Snatch from power position
3 x 3 @ 65lbs
3 x 2 @ 70lbs
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Snatch Balance + Overhead squat
2 x (3 + 2) @ 50lbs
3 x (2 + 1) @ 55lbs
* 3-second descent on overhead squat
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Clean Pull + Hang Power Clean from above knee + power clean
2 sets @ 45lbs
3 sets @ 50lbs
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Clean Pull + Power Clean
3 x (3 + 2) @ 50lbs
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Pause Front Squat
2 x 5 @ 65lbs
5 x 2 @ 70lbs
Successories
3 - 5 Sets (not for time):
10/10 Bird Dog Knees to Elbow
15/15 Side Plank with Rotation
:30 - :45 Weighted Plank
10/10 Kettlebell Gorilla Row
MetCon
4 sets
1 mile fan bike
Rest 1:30