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11/22/23 Power snatch + overhead squat/ Back squat x 5

Warm up

1 minute bike (backwards)

1 minute bike (forward)

30 second active hang

30 second squat hold

Then

3 rounds

5/5 knees over toes split squats

5/5 lateral split squats

3 weighted or negative chin ups


Strength

Every 90 seconds x 4 rounds

3 power snatches + 3 over head squats


Back squat-Build a heavy 4


Chin ups-AMRAP1


Conditioning ABAC

A-AMRAP1-Crossover push ups


B-Every 90 seconds x 3

2 back squats

Chin ups-70% 1 minute max


C-3 minute cap

15/15-12/12-9/9-6/6-3/3

Barbell split squats

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