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    ashley
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    Hey guys, here is a very productive number, cheers, ash

    3 x 3 – Snatch grip pulls to nipple height (as measured by high pull indicator) – start with a weight equal to heavy single full snatch

    3 x 3 – Clean grip pulls to xyphoid height (as measured by high pull indicator) – start with a weight equal to a heavy single full clean

    3,2,1 – Front Squat then 5,3,1 – Back Squat wave x 2 or 3 (go by how you are feeling)

    use the weight you finish on for the single rep front squat as your starting weight for the first set (5) of back squats

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