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WEIGHTLIFTING - Mi 11.08.21

A. Hang Snatch

1) 3 Reps @ 65% of Hang Snatch

2) 3 Reps @ 65% of Hang Snatch

3) 3 Reps @ 65% of Hang Snatch

4) 3 Reps @ 65% of Hang Snatch

5) 3 Reps @ 65% of Hang Snatch


B. Below Knee Hang Snatch

5 x 3 @ 65%

4s eccentric to hang position


C. Hang Squat Clean

1) 3 Reps @ 65% of Hang Squat Clean

2) 3 Reps @ 65% of Hang Squat Clean

3) 3 Reps @ 65% of Hang Squat Clean

4) 3 Reps @ 65% of Hang Squat Clean

5) 3 Reps @ 65% of Hang Squat Clean


D. Hang Clean


5 x 3 @ 65%

4s eccentric to hang position


Barbell Conditioning

3 Rounds:

500m Row @ High Effort

15 Power Cleans @ 45/30kg

2:00 Rest


Accessory

2×20 Weighted calf raise, pick weight

2×20 Weighted hanging knee raise

2×20 weighted Hip Thrust on bench

*Rest 1-2 min between sets

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