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Thursday January 13 2011
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Natalie front squat
  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean segment pull (1", knee, hip, finish) + clean - (2+1) x 4 sets
  • Clean & jerk - 70% x (3 + 1) x 5
  • Clean pull - 80%x3, 85%x3, 90%x3
  • Snatch balance - 5 x 2
Clean segment pulls + cleans should be about the same % of max as your snatch segment/snatch on Tuesday. Take the weight up on snatch balances from week 3.

Questions? Get answers here or post in comments.
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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