Warmup:
10 min shoulders/ upper back/ hips
3 x pullups/pushups/squats/lunges/dips/situps
increase speed through the reps during second and last sets
Weightlifting:
Power Snatch: 80% x 1 x 8
Power Clean: 80% x 1 x 8
No WOD:
recovery day ( get a massage) or use it for a 30 min - 1 hour skill day
AOD
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