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Wednesday 5/3/23

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Every :90 x 6 (9:00) (ATHLETE CHOICE)
3 Power Snatch
OR
2 Snatch + 2 Overhead Squat
**If going off percentages, should be around 75% – 85% (Moderately Heavy)
**build or stay at same weight
Barbell Bench (15:00)
1×5 65% of 1RM
1×5 75% of 1RM
1×5+ 85% of 1RM
METCON: (20:00) (Murph Prep)
5 Rounds
5 Pull Ups + 10 Push Ups
THEN…
30 Box Jump Overs w/ Step Down (RX: 24/20)
THEN…
5 Rounds
5 Pull Ups + 10 Push Ups
OPTIONAL ADDITIONAL WORK:
A) 3x 5, 6, 8 Weighted Dips (Decrease weight or Scale back as reps go up)
B) Lateral Raises 3×10-12
C) Banded Mobility and Soft Tissue Work 20:00

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