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| host country columbia for the jr pan ams |
1. front sqt: 76%x3x10 every 90 sec
2. snatch pull/rdl combo: 98%x5, 102%x5, 108%x5x2
3. db bench press: 5 x 5, med heavy . wt.
4. kb snatch+ohs+sotts presses: 5+5+5 x 5 sets
5. kb swings x 15 x 3 sets
6. abs: your choice
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