A. Back Squat 4 x 3
78-83% range
B. 3 sets
10 Hang Power Cleans
20 HSPU
400m Row
rest :90 btwn
HPC: RX 185/123 . , INT 155/105 etc
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Post class
Snatch Balance.
50-60% x 2-3 reps x 10-12 min focus work
Becomplete:
- Waiters carry x 50’ x 5 each arm
- Db bent over rear flys 4 x 15
- Db single Arm row 4 sets of 15 each side
- Deficit single arm single leg deadlift x 10 each side x 4 sets
- 50 inverted shoulder taps w/ pause
- Banded quad extensions 5 x 20
- Banded hip / clam shells x 15 each direction x 4 sets
- Crossover symmetry