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8 AM Open Gym

9 AM Weightlifting

Warm Up

3 rounds

4 Empty barbell behind neck press

4 Empty barbell Snatch balance

4 Empty Barbell OHS

Part A

Heavy Snatch Pull

Work to 110% of 1RM Squat Snatch

Part B

Work to heavy Complex

1 Squat Snatch plus 2 OHS

Part C

3 Rounds

250 Row

5 Hang Muscle Snatch 75/45

1 Hanging ab complex (4 leg raises, 4 alt side crunches, 4 leg raises, 4 alt side crunch, 4 leg raises)