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Strength : 7 X 3 Tempo Back Squat Tempo is 4012 4 seconds eccentric ( lowering down) 0 no pause at bottom 1 Drive back up 2 Sec pause at top to reset Work at 60-70% of 1RM Every 2 mins Conditioning : For Time 30 DB Snatch 10 Pistol or Pistol Progression 20 DB Snatch
10 Pistol Squats
10 DB Snatch
10 Pistol Squats
* Time cap 8 mins
Core : 4 rds
15 Sec Floor L Sit
15 Sec Flutter Kick
15 Sec Leg Raises
15 Sec Russian Twist
Rest 30 Sec after each complete Rd