Workout 3 - Strength Week 4

0. Lesson

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1. Oly

1.1

8 x 2-Minute Rounds
2 Cleans + 1 Jerk (55-85%)

1.2

10 x 30-Second Rounds
1 Snatch Pulls (105%)

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2. Strength

Front Squat
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 3 (70%)
3 Sets of 6 (75%)

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3. Accessory

3 x Hard* Super Sets
a. GHD Sit-ups
b. GHD Hip Extensions

*Today's "Hard Sets" should be 1 Rep Shy of Failure
**If you don’t have access to a GHD, sub:
a. Weighted Decline Sit-ups or Weighted Knee Raises
b. Band Good Mornings or Barbell Good Mornings