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Warm Up
3 Rounds
6 Pause Squats
6 Alt T Push Ups
6 PVC Dislocates
6 PVC OHS
6 PVC Sotts Press

Strength 
Snatch Balance (30 min)
1×5 Pressing Snatch Balance (bar)
2×5 Pressing Snatch Balance
2×3 Heaving Snatch Balance
3×2 Snatch Balance (scale to heaving or pressing variation)

Hang Squat Snatch (20 Minutes)
2-2-2-1-1-1 working up

Snatch Grip Extension* (15 Min)
3×3 working up
3×3 at same weight (should be 5-10% above 1 RM Snatch)

*Bar should move the same as a high pull, but with finishing with a shrug keeping elbows locked.

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