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3x10 Y-T-W(athlete in bent row position. 10 reps each direction)

1RM Muscle Snatch


:30 ON/:30 OFF 1 Snatch (Heavy)

6 Pistols

10 vertical KBS

(athlete picks up where they left off after each rest)


"The Health Benefits of Drinking Lemon Water" on Wake Up World.




Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed

Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

For time:
Row 2000 Meters

Three sets of:
Barbell Hip Bridges x 10-12 reps @ 2111
Rest as needed
15′ Legless Rope Climbs x 1-2 reps
Rest as needed
Barbell Good Mornings x 10-12 reps
Rest as needed
15′ Legless Rope Climbs x 1-2 reps

Optional Additional Conditioning Session
30-45 minutes of easy running, rowing or cycling. Stay at 70% or less, I want you all to feel well-recovered this week.


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