Clean
1 power clean
1 hang squat celan
1 push jerk
every 90 sec
75% of max clean and jerk
x 8 sets
Snatch Pull
5 reps 90% of max snatch x 5 sets 90 sec rest
Sport - Long Aer
2 min row 80%
1 min rest
x 5 sets
rest 3min
1 min airbike 85%
1 min rest
x 10 sets
rest 3 min
30 sec row 90%
30 sec
X15 sets
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