Strength – 4 x 3 negatives with partner – slow on way down 3 to 7 seconds depending on strength.

Squat cleans
3 – 3– 3 –2 – 2–
Go to 95%

then:

for 1 minute: snatch 115/85

for 2 minutes: Knees to elbow

for 3 minutes: weighted hungarian split squats 24/16

for 4 minutes: row ( count calories)

rest about 30 seconds between each section.

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