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Tuesday August 16 2011
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Steve front squat
  • Power jerk + jerk - heavy 1+1, 95% x 1+1, 90% x 1+1
  • Mid-hang power snatch - heavy 3, 95% x 3, 90% x 3
  • Mid-hang snatch high-pull (flat-footed) - 3 x 6
  • Front squat - heavy double, 95% x 2, 90% x 2
Keep the snatch high-pulls at a weight that allows you to get the elbows elevated maximally on all reps; the top position is more important than the weight.

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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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