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9/4/2017-Barbell of the Day

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Week 5:
Prep:
3 Sets:

5 Muscle Snatch
5 Tall Snatch
5 Overhead Squats
5 Snatch Push Press
5 Snatch Balance

*Drop 1 Rep Each round. 

  1. Snatch- EMOM- 1 @72%x20
  2. 2- Sec Pause Back Squat– 4-6 Reps @ Read Below; 3 Down Sets
  3. 2″ Deficit Snatch Deadlift + Shrug- 4-6 Reps @ Read Below; 3 Down Sets

*Snatch work should be pretty and technical. 72% should allow crisp reps, if you are having an off day adjust accordingly. 

 Squat/Pull: If last week you hit:
6 Reps- Move up 2KG
5  Reps- Move up 1KG
4 Reps- Move up .5KG,

**For strength pieces the goal is to still hit 6 if possible but keep them clean and technical and leave a rep in the tank. Drop 10% and hit 3 back off sets using the same rep scheme that you hit for top set.