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15
Dec

121215 Oly Lifting Saturday

Skill – Strength:

  • (Sn) Snatch               heavy single     70%   1  x  5     1 min rest
  • (C&J) Clean & jerk    heavy single     70%    1 x  5     1 min rest
  • (FS)Front squat        heavy single     80%    2  x  2
  • 30  x  GHD Weighted back extensions
    • kb/db  or plate on chest
    • lock pelvis in place and flex/extend ONLY the spine
    • 2 sec pause at top

Work –

  • 500m row for time

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