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BASE

Back Squat

5x3

80, 85, 90, 95, 101% of 3RM BS


Front Squat

4x5

85, 90, 95, 100% of 80% 3RM BS


3 RFT

20/16 Row

10 DB Snatch, Right Arm (22.5/15)

10 DB Snatch, Left

30 Air Squats

12min Cap


GAIN

Back Squat

5x3

80, 85, 90, 95, 101% of 3RM BS


Front Squat

4x5

85, 90, 95, 100% of 80% 3RM BS

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13/04/24 - Sat

BASE "Partner IWT Every 6min x3 10 Power Snatch (70/50) 400m Run *Partner B goes at 3min - Rest 5min - Every 6min x3 10 OHS 100 DUs *Partner B goes at 3min"

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