Find a pool and go for a swim ;o)

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-Power Snatch max , -10k 2×3

-Power Clean and jerk max , -10k 2×3

-Back sq. (light) 1×3 *move fast

-Sled Pull 3 trips

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-Snatch Max

-Clean and jerk Max

-Front SQ. max

-2 min. situps

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-Power snatch + hang power snatch 85% of power 1×8

-power clean 90% of power 1 x 8

-rack jerks

• 85% 3×3
• 90% 2×2
• 95% 1×3

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-Snatch 95% x 5

-Clean and Jerk Max -10k 2×2

-Front SQ. Max

-standing side to side power throws x 20 for 3 sets (w/partner)

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-1500 m row

-Back Sq. 3×3

-Lunge 20 meters w/db x3

-KB swing 10×3

-jump rope & sandbag getups for 1min. each x 3

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-Snatch Max -5k x2

-Clean and Jerk 95% x3

-Front Squat Max -15 k 2×3 (fast)

100 Vups

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rest day

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-Back Squat Max

-Back SQ. BWT x 20

-Power Snatch Max

-Power Clean and Power Jerk Max

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-Snatch Max

-Clean and Jerk Max

-Front Sq. Max

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