Week 11- Day 1

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Technique Focused:

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Snatch- 60x3/ 65x3/ 70x2/ 75x2/ 70x2

Clean and Jerk- 60x3/ 65x3/ 70x2/ 75x2/ 70x2

Front Squat- 60x3/ 65x3/ 70x2/ 75x2/ 70x2

Press- 85x3 (4x)

Sn Pull- 105x3 (4x)

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Leg Focused:

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A.) Hang Clean- 50x5/ 60x4/ 70x3 (5x)

B.) BN Jerk- 80% x 3 (5x)

C.) Back Squat- 3x3- heavy as possible

D.) Sn pull 1+3 (from below knee)- 90% (3x)

E1.) 60 sec plank

E2.) 30 sec Iso GHD Hold with 15kg plate, 3x