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SESSION 1
Warm-up
Tall Snatch 3x3
Snatch Sotts Press 3x3
A. E2M6M Hang snatch + 2" below knee snatch @70-75%
E2M6M 2" below knee snatch + snatch @75-80%
EMOM10 Snatch @85%
B. E2M6M Hang clean + 2" below knee clean + jerk @70%
E2M6M 2" below knee clean + clean + jerk @75%
EMOM10 Clean + jerk @80%
C. Box Squat 7x5 @75%
D. 3 Sets
Glute ham raise x 8 @31x1
Banded glute bridge x 25
Banded good morning x 25
SESSION 2
Gymnastics play
A. 8-10 sets - 3 ttb + 2 ctb + 1 mu (work on smooth transitions)
B. 8-10 sets - 10' hs walk to wall + 5 strict hspu
C. 30 Cal AD
20 Wall-ball 11'/10'
10 Hang clean 135/95
rest 2 min x 5 (record time for each set)