1. Oly

Clean 1 RM
3 Sets of 3 High-hang Cleans (65)
2 Sets of 2 (85)
1 Set of 1 (100)
1 Set of 1 (110)
1 Set of 1 (120)
1 Set of 1 (130)
1 Set of 1 (140)
1 Set of 1 (150)
1 Set of 1 (160)

2. MetCon

3 Rounds For Quality
800m Run
15 Burpees

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1. Oly

Jerk 1 RM
3 Sets of 3 (65)
2 Sets of 2 (85)
1 Set of 1 (100)
1 Set of 1 (110)
1 Set of 1 (120)
1 Set of 1 (130)
1 Set of 1 (140)
1 Set of 1 (150)
1 Set of 1 (160)

2. Strength

Bench Press 1 RM
1 Set of 5 (55)
1 Set of 5 (80)
1 Set of 5 (95)
1 Set of 4 (100)
1 Set of 3 (105)
1 Set of 2 (115)
1 Set of 1 (120)
1 Set of 1 (130)
1 Set of 1 (135)
1 Set of 1 (145)

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1. Oly

Snatch 1 RM
3 Sets of 3 High-hang (45)
2 Sets of 2 (65)
1 Set of 1 ( 75)
1 Set of 1 (80)
1 Set of 1 ( 90)
1 Set of 1 (96)
1 Set of 1 (101)
1 Set of 1 (106)
1 Set of 1 (111)
1 Set of 1 (116)
1 Set of 1 (120)

2.Endurance

For Quality
5,000m Row

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1. Strength

1.1

Push Press 1 RM
1 Set of 5 (50)
1 Set of 5 (70)
1 Set of 4 ( 80)
1 Set of 3 (90)
1 Set of 2 (100)
1 Set of 1 (110)
1 Set of 1 (115)
1 Set of 1 (120)
1 Set of 1 (126)
1 Set of 1 (130)

1.2

Push-ups
1 Set of 6
1 Max Set

1.3

Strict Pull-ups
1 Set of 4
1 Max Set

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1. Strength

Back Squat 1 RM
1 Set of 5 (90)
1 Set of 5 (120)
1 Set of 5 (145)
1 Set of 4 (160)
1 Set of 3 (170)
1 Set of 2 (180)
1 Set of 1 (190)
1 Set of 1 (200)
1 Set of 1 (210)
1 Set of 1 (220)

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