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Tuesday June 9 2009
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  • Power snatch - 75% of Mon snatch (no more than 80% of best pwr sn) x 1 x 5
  • Power clean & jerk - 75% of Mon CJ (no more than 80% of best pwr CJ) x 1 x 5

3 rounds for time:
15 kipping pull-ups
7 box jumps - mid-thigh+

Questions? Get answers here or post in comments.
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Justin VanBeek 2009-06-09
Max out day

Full Snatch ... Worked up 10 lbs at a time til 194# then by 5's from there... worked to 213 and missed twice

Clean and Jerk... Worked up by 10 lbs at a time and finished at 264 by the last set... No misses.. :)

Clean Pull + Clean Deadlift X2 - 284, 304, 314

Short Circuit...
Weighted Pull Ups (25lbs) X5
Clap Push Ups 5, 10, 15

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

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