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Sample Days
Sample Days
Strength
Deadlift
5-4-3-5-4-3
5 @ RPE 5
4 @ RPE 6
3 @ RPE 7
*roughly 50,60,70%
Viable Perform
4 Rounds
21/18 Cal Row
12-9-6-3
Deadlift
Hang Power Clean
Shoulder to Overhead
(115/75)
Viable Fit
4 Rounds
2min Bike or Row
12-9-6-3
Deadlift
Hang Power Clean
Shoulder to Overhead
(use two dumbbells)
Viable Minimum
4 Rounds
2min Machine
12-9-6-3
Deadlift
Hang Power Clean
Shoulder to Overhead
(use odd object, such as backpack)
Strength
Power Snatch
1 Power Snatch + 1 Hang Power Snatch
build to RPE 7-8
Viable Perform
4 Rounds
21/18 Cal Row
12-9-6-3
Deadlift
Hang Power Clean
Shoulder to Overhead
(115/75)
Viable Fit
4 Rounds
2min Bike or Row
12-9-6-3
Deadlift
Hang Power Clean
Shoulder to Overhead
(use two dumbbells)
Viable Minimum
4 Rounds
2min Machine
12-9-6-3
Deadlift
Hang Power Clean
Shoulder to Overhead
(use odd object, such as backpack)