November 2, 2017

Warm up:
400m
8 Hang Muscle Snatch PVC-Bar
8 OHS PVC –Bar
8 Snatch Drops PVC-Bar

Snatch
10 reps, betw 75%-80% of 1rm, rest 1min

Endurance:
:40 sec row
rest 2:30min
x4
+
Rest 5min
+
:40 sec row
rest 2:30min
x4

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