Sab 08/01/2022

[vc_section][vc_row][vc_column][vc_column_text]WARMUP
3 SETS @ EMPTY BB
deadlift, segment pull, high-pull
snatch from high hang, snatch no feet
muscle snatch, tall snatch
drop snatch, tall snatch
Rest btw sets 1 min
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SQUAT SNATCH
1 @80%
1 @85%
1 @90%
1 @95%
1 @98%
[/vc_column_text][ut_custom_shortcode][wpdatatable id=9][/ut_custom_shortcode][vc_column_text]WARMUP
3 SETS @ EMPTY BB
clean power position, clean no feet
muscle clean, tall clean, power clean
push press, power jerk
jerk from split, push jerk b.t. neck in split +
jerk balance
Rest btw sets 1 min
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CLEAN & JERK
1 @80%
1 @85%
1 @90%
1 @95%
1 @98%[/vc_column_text][ut_custom_shortcode][wpdatatable id=32][/ut_custom_shortcode][vc_column_text]PULL UP
3 SETS OF
3-5 REPS WEIGHTED
Rest 30sec btw
PENDLAY ROW
10 REPS REPS
Rest 2min btw

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HIGH PULL 2 MANI+NORDIC CURL
5 SETS OF
7 + 10
Rest 1min btw

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TUCK JUMP
10 SETS OF
5 REPS
https://www.catalystathletics.com/exercise/558/Tuck-Jump/
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ABS
Tabata 30″ ON/30″ OFF
Russian twist
Bent hollow hold
REST 2 MIN
3 SETS OF
Plank on elbows
T2Rings strict 8/12 reps
REST 60 SEC
REST 2 MIN BTW
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