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1) Fitness: Every minute on the minute (EMOM) for 10 minutes, one full snatch or hang snatch.  Start light and work up in weight. If form degrades then drop weight back down.

Performance: EMOM x 12, start 75% and work up

2) Front Squat

Fitness: 3×5 Linear Progression

Performance: 5RM, then two drop sets @ 90%

Optional Independent Work:

3) 3x 50m Overhead Axle bar carries – AHAP