Barbell Work:
Build to a heavy snatch -- after building up, perform ONLY 3 reps at 90% or more of projected 1R
Strength:
Build to a heavy High Bar Back Squat
Work Capacity:
"Amanda" 9-7-5 reps for time of:
Muscle-ups
Full snatch (135#/95#)
Additional:
Good mornings, 3x8 at moderate/light weight
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