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Kilo 12.23

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CrossFit Belmont Heights – KILO – Olympic Weightlifting Club

Weightlifting

A: 1 Power Snatch + 2 Hang Snatch (Build to crisp set)

1st hang from 1 inch off floor, 2nd from below knee.

B: 1 Clean High Pull from 2″ deficit + 1 Clean + 1 Split Jerk (Build to crisp set)

Entire complex is from a deficit. Stand on flat plates, not the shitty ones.

C: Prone Row + Dumbbell Bench Press (3 sets of 8)

Super set. Rest 1 min between movements.

Prone row @ 20X2

Dumbbell Bench @ 22X1