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Tuesday 3rd

Component 1

(10 minutes)


4x3 Hang Power Snatch

-Rest 90sec - 2minutes between each set


(Build to a sub max weight or work across at the same weight)

(Heavier than last week)


Component 2


4 Sets

A1. 5 x Deadlift, controlled negative to floor stop reset and lift

A2. 5-7 Pushup, 3-seconds negative, 1-second pause then explode up

(banded if needed)

-rest 60-90seconds


Component 3


5 rounds

2 minutes on 2 minutes off

30 second Row/Ski/Bike For MAX CALORIES

60 double unders / 80 single skips

In remaining time

Max BB Push press 60/40






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