Warm up and strength Strength
3:00 of cardio bike, run or row
1:30 easy
1:00 moderate
0:30 fast
Then 3 rounds with empty barbell
5 deadlifts (snatch grip)
5 hang power snatch
5 OHS
5 muscle snatch
Snatch complex
E2MOM x 6
2 power snatch
1 hang power snatch
(Increasing weight for quality)
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