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Old 05-30-2012, 03:39 PM   #269
David Boyle
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Join Date: Mar 2009
Location: West Coast/AZ
Posts: 631
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20120530

500m row warm-up

Hang Clean & Jerk
135lbs x 3
155lbs x 2
175lbs x 2
185lbs x 2
195lbs x 2
205lbs x 2
215lbs x 2

2 Hang Snatches on the minute for 5 minutes @ 135lbs

Pause Back Squats
225lbs x 3 sets of 5 reps

Press
140lbs x 5
145lbs x 5
150lbs x 5

Sprints on treadmill
45 sec on 60 sec jog x 5 rounds
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