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I am a crossfitter, male 5'4 148 lbs, snatch 165, clean 215, jerk 215, snatch balance 200lbs. If i wanted to follow your site how should i go about doing that to improve these lfts while following 3 on 1 off, 2 on 1 off format?

Emmitt | 2010-06-16

always do the burgener warm up and skill transfer exercises daily regardless of the workout (metcon or lifting) day 1: burg wu and skill transfer then met con, day 2: burg wu and ste, oly lifting, workout day 3: same as day 1 day 4, rest day 5: same as day 2 day 6: same as day 1 day 7: rest day 8: same as day 2...... get the idea.
 
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Alex
2012-06-04
What is the skills transfer exercise. Thanks coach