Weightlifting
Clean & Jerk
5 sets x 1 rep @ 105 kg
Pause Back Squat
3 sets x 5 reps @ 90 kg
BTN Snatch Grip Strict Press
6 sets x 6 reps @ 20 kg
Accessories
Glute Ham Raise
4 sets x 12 reps
Strict Pull Ups
12 - 8 - 6 - 5
Cross Chest Band Pull
4 sets x 50 reps
DB Front Raise, Lateral Raise, Upright Row
3 sets x 6 + 6 + 6 reps @ 10#s
Hollow Hold
4 sets x 20 sec
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