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WEIGHTLIFTING - Sa 04.09.21

1. Snatches from blocks

10min EMOM

Min 1-2 40% Min 3-4 50% Min 5-6 60% Min 7-8 70% Min 9-10 80%


2. Clean & Jerk

5x Power Clean + Push Jerk + Split Jerk


3. Squat

EMOMx10: 1 Back Squat, across


4. 50 Rep Benchmark

50 Strict behind the neck Press, pick load


5. Accessory

EMOM: 12 alternate

- 20 second Hollow Hold + 40 Push-up Plank Hold

- 10 Hip Thrust with 1 sec rest on top + 10 Romanian Deadlifts

- Rest

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