Monday– Sn Segment+SN Tech EMOM+SL Mod/Ver. CP+PC
A. Snatch Segment Deadlift 2 reps x4 sets @100-102% of 1RM clean, rest 2 min
  •  complete @ 215#
B. EMOM x10 min: 1 power snatch @115#
  • complete
C1. BB Front Rack Alternating Reverse Lunges 5 reps/leg x4 sets, rest 90 sec
  • 115/135/155/155
C2. DB Standing Strict Press @20X1 6-8 reps x4 sets, rest 90 sec
  • 40/45/45/45
D1. Glute Ham Raises 6-8 reps x3 sets, rest as needed
  • complete @ 8 reps
D2. L-Sit Knee Tuck hold on Paralletes 15-20 sec hold x3, sets, rest as
  • complete @20sec
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