Weightlifting
Snatch
5 sets x 1 rep @ 60 kg
Clean & Jerk
5 sets x 1 rep @ 80 kg
Accessories
Deadlift w/ band
1 rep @ 385# + green band
DB Bench Press
6 reps @ 70#s
- Superset -
10 Strict Press @ 55#
3 sets
Conditioning
500 m BikeErg
15 KBS (35#)
12 min AMRAP
7 rnds + 4 KBS
Accessories
10 Hollow Rock
10 V-Up
10 Tuck Up
10 sec Hollow Hold
3 rounds
Snatch Grip RDL
6 sets x 10 reps @ bar
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