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Alyssa snatch
Wednesday January 4 2012

  • Block snatch pull + snatch (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2
  • Block clean pull + clean (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2
  • Snatch deadlift to knee + snatch pull - 65% (of snatch ) x 3+1 x 3, 70% x 3+1 x 2
  • Pause back squat - 65% x 5 x 2, 70% x 5 x 4

Questions? Get answers here or post in comments.
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Mike Burton 1 | 2012-01-04
Great workout! Never paused on squat before, but all went well. I took this opportunity to get super deep in my squat.
Wes 2 | 2014-08-26
Just to clarify, Block snatch pull + snatch (below knee) - means Block Snatch Pull + Block Snatch , both below knee starting position? Or is is Block Sn Pull + Snatch (not block version?) Thanks!
Steve Pan 3 | 2014-08-26
Wes - Both will be from the knee level off the blocks.
Pam 4 | 2014-08-28
is it really 6 sets of 5 reps total for paused squats? T_T
Steve Pan 5 | 2014-08-29
Yes, 6 sets of 5 pause squats. Go get them!
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