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Friyahhhh 03312023

Warmup

EVERYONE

10 min

Bmu progressions

1 jump to pike

tight patient arch

toes rise / see them

hip drive press down


Every 15 seconds, for 45 seconds (3 sets):

1 Heaving Snatch Balance

*Bar Stays overhead during rest within set. Light load working


Slow Pull Snatch3 sets of 1.1.1.1.1 reps

Rest 1 minutes between sets

*rest 10 seconds between reps

*3 sec to knee on each rep; 55-70% 1RM Snatch


Box Squat 3 sets of 9 reps

Rest 2 minutes between sets

*1 sec pause on box; No major drop in speed


3 rounds for quality:

10 Deadlifts @ 35,45,55% 1RM

15 Kettlebell swings @ 70/53lb

20 Banded Goodmornings

400 m row

-- 1 min reset between rounds --

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