Weightlifting
Snatch w/ 3 sec hold in hole
5 sets x 1 rep @ 70 kg
Accessories
Strict Pull Ups
4 sets x 6 reps
Ring Dips
4 sets x 8 reps @ 20#
Prone Dumbbell Row
4 sets x 10 reps @ 35#s
Banded Strict Press
4 sets x 10 reps @ bar + red + orange bands (Last bench hole)
Stall Bar Knees Raise w/ Twist
3 sets x 10 reps
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