snatch for technique 40kg for 3's
front squat 4 sets of 5 @ 109kg
snatch pull 4 sets of 5 @ 64
bench 4 sets of 5 @ 107.5
Short metcon 3.47
short metcon 2 8.44
Lifting for technique
power snatch 65
jerk 70
power clean 65
all for 3's
then
3 by 1000m runs with 2min rest
4.33, 4.25, 4.21
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