Tuesday
- Front squat - 60% x 2 x 3
- Power snatch + mid-hang snatch - light weight x 5 sets
- Power clean + power jerk - 60% x 1 x 5
- Snatch pull - 70% x 3 x 3
- Gripper/plate pinches - 3 x 5 (5 sec hold closed)
- Jack knife sit ups - 3 x 15
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November 2011
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