Warm-Up:
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
Workout:
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Push Press: 15 rpm, 1 min/hand x 20 kg.
Snatches: 1x50(25+25)x20 kg.
Trail Run:
3.44 miles
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