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and Clean & Jerk
Constantly varied, high intensity exercise in a group setting
Training focused on fundamental strength development
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TRAINING PROGRAM

Saturday Training Plan 11-1-2014

Universal Workout
Back Squat 1×3@70%, 1×3@80%, 1xME@90%
*Percentages based on 90% of 1RM

 

Strength
10-1:
Goblet Squat
*After each set of Goblet Squats without dropping the KB to the ground, perform a 50m Suitcase Carry, left side on odd sets and right side on even sets

 

CrossFit
10-1:
Front Squat
*Sprint 200m after each set of Front Squats

 

Weightlifting
Power Snatch Max
Power Clean Max
Jerk Max
** No more than 3 misses, do NOT finish on a miss