General Warm-up
Then..,
Snatch Complex
1 Snatch Lift Off (pause 2sec at knee). *Keep knees out+behind the bar *Chest up
1 Snatch High Pull (slow 3sec pull to knees before speed)
1 Power Snatch
1 OHS
Complete 5sets
Then..,
1-1/4 Close Grip Bench Press
30X0; 3,3,3; rest 30sec *3seconds lowering on the first decent
Then..,
Row 500m @95%
rest walk 5mins x 3 sets
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