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Noah OhlsenNoah Ohlsen
/Road To The Games

W4 / D4

4.6|45 min
Snatch grip strict press with empty barbell; 20 reps x3; rest as needed Pressing snatch balance; 5 slow controlled reps with empty barbell x4; rest 30 sec Sotts press; 10 reps x4; rest as needed High hang muscle snatch with no hips (empty barbell); 15 slow controlled reps x3; rest as needed Power snatch x1/hang power snatch x1/Overhead squat x1/squat snatch x1 - 1 complex on the min for 10 min @135# Then 15-12-9 Row cals Assault bike cals Then Deadlift; build to a moderate effort triple (405-455#) Two arm KB OH walking lunges 35# (try to keep positions symmetrical and locked out); 50 feet AFAP x3; rest as needed KB deadlift 70#/hand; 20 reps x3; rest as needed Sumo deadlift; 10 reps @225# x3; rest as needed Thrusters; 5, ,5, 5; rest 2 min (~80-85% effort)

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