A. Strict HSPU x 1 x 10-12 EMOM
B. Strict assisted MU x 3 x 6 EMOM

A. Power clean + hang power clean (1+2) x4
B. BN snatch grip push jerk x2 reps x4-5 **hold catch position for 2 seconds OH
+
3 rounds
400m run
21 kb swings 35#
12 pull ups
rest 90 seconds bt. rounds

plus mobility….ugh!

A) Box Squats to 5″ below parallel : 115#, 6 reps, 4 sets, 2 minute rest

B) Kossack: 10 reps each side, 3 sets, 60 second rest

C) 1 arm farmer’s carry: 65#, 90 meters, 4 sets per arm, rest as needed between arms

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