Big Lift: Power Snatch 5-4-3-2-1 building to heavy single — focus on bar speed off the floor and aggressive hip extension.
HIIT Couplet: AMRAP 9min: 8 power snatches (75/55lb — light, cycling focus) + 12 cal row.
Accessory Circuit: 3 rounds NFT: 10 Cuban presses (light DB), 12 banded face pulls, 20 GHD hip extensions (or supermans)
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