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October 11th


October 11th

3 sets for quality:
Rope climb x 2 reps
Strict TTB x 6 reps
Strict dips x 10 reps

4 sets for times:
15 cal assault bike
400m run
rest 2 minutes



*Remember, this should take no longer than 60 minutes.  Get warmed up and get to lifting!

Snatch: 5 sets x 3 reps (take no more than 10 seconds between reps) Goal is to start this somewhere around 70% of your 1RM.  If you don’t know what that is, get to a moderate weight and keep it there.

Snatch Pull: 5 x 1 @ 110% of today’s heavy triple

Back Squat 5 x 3– same weight across all sets , as heavy as possible

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