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Strength/Practise:

Structual bal: 5x5 Sgl arm Kb push press + 5x5 kneeling Sgl arm row + 5ea negative pistol

Conditioning:

Pairs amrap: a) 50 DU-40 ring push ups, 30 pistol squats, 20DL 100/70kg-10 bar MU

b) 200m run *rotate @ the completion of each run, score accumulation

Big Kahuna:

Snatch prac: 5x2 muscle snatch upto heavy then: complex 1x power snatch 1 X hang squat snatch 1 X snatch balance upto heavy attempt


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