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10/21/23 power snatch+oh squat, power clean x 2

Warm up

1 minute bike

10 pvc pass through

10 pvc overhead squats

Then

Burgenor warm up


Strength

5 rounds

3 power snatches + 3 overhead squats

Start with an empty bar, add weight every round


Power clean-Build a heavy 2


Conditioning

20 handstand push ups

30 deadlifts 225/155

40 ring dips/ 80 bench dips

50 pull ups

60 wall ball

70 high swings 53/35

 
 
 

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