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Thursday January 27 2011
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Audra jerk dip squat
  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean & jerk - 80% x (2 + 1) x 5
  • Clean pull - 90%x3, 95%x3, 100%x3
  • Snatch balance - 5 x 2 (add weight from last wk)
With a continuously running clock (4 total minutes):
30 sec KB snatch / arm
30 sec rest
30 sec KB clean & push press / arm
30 sec rest
60 sec KB swing

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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