Conditioning
1 Mile Run
7:40
Weightlifting
Power Clean + Jerk
5 sets x 1 rep @ 90 kg
Accessories
Banded Floor Press
9 sets x 3 reps @ 40 kg + single shorty blue (24 kg)
Single Arm Dumbbell Row
5 sets x 12 reps @ 20#
Seated Dumbbell Press
5 sets x 15 reps @ 20#s
Dumbbell Pull Over
4 sets x 12 reps @ 20#
Banded Rotation
3 sets x 10 reps each side
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