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  Weightlifting Power Snatch HS Power Clean and Jerk HS

  Weightlifting  Jerk Dip + Jerk   5x (3+3) Strength Jerk Press From Split 5×5 Push Press 3×5 Accessory 1a) Pendlay Rows 3×10 1b) V-Ups 3×15

   Weightlifting  3 Snatch Pull + 3 Snatch from Power pos 4x (3+3) 3 Clean pull + 3 Clean from power pos 4x (3+3) Strength Back Squat Pyramid with 3 sec pause Accessory 1a) RDL [...]

   Weightlifting  Snatch from power pos 5×1 @70% Power Clean + Power Jerk 5x (1+1) @70%

   Weightlifting  Snatch Work toward second lift (the lift after your opener) Clean and Jerk Work toward second lift (the lift after your opener) Strength Front Squat Single up to a max