Weightlifting
Jerk
1 rep @ 100 kg
20 min EMOM
Accessories
Parallette Push Up (feet elevated 12")
5 sets x 10 reps
Dumbbell Front Raise
5 sets x 10 reps @ 10#s
Strict Press
4 sets x 10 reps @ 65#
Dumbbell Lateral Raise
5 sets x 10 reps @ 10#s
Behind The Neck Snatch Grip Strict Press
4 sets x 10 reps @ 45#
Prone Shoulder Extensions
4 sets x 10 reps @ 10#s
Conditioning
200 m Jog
10 Stall Bar Hanging Leg Raises
6 rounds
16:57
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