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7
Dec

121207 R.E.D. Friday

 

Skill: 

  • (PC+HCl+PJ) Power clean + hang clean + power jerk                  70%  (cl)   1  x  4
  • (JDS) Jerk dip squats                                                                90%  (j)     3  x  4
  • (MS) Muscle snatch                                                                  60%  (sn)  3  x  4

Work:

  • 35  x  kb swings / 30 du’s
  • 30  x  kb swings / 20 du’s
  • 25  x  kb swings / 10 du’s
  1. kb swings – (r) russian
  2. kb weight –  12-35kg

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