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WEDNESDAY 20210324

Warm-up

:90 on Bike or Rower
10 PVC Dislocates
10 PVC Good Mornings
10 OHS w/PVC
10 Cat Cow Stretches
10 Bird Dogs
10 Squat Jumps
10 Spiderman Lunges w/Reach
10 Reverse Lunges/side

— Coach-led barbell warm-up for Snatch and Clean —


Weightlifting Wednesday

With a 35:00 running clock, every minute perform 1 lift and add 10/5 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift.

(Time cap of 35 minutes so adjust your starting weight if needed to accommodate the time cap, however know you will likely reach about 90% of your 1RM.)

*** Time permitting do a cool down- row, bike or jog


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