Warmup: ROM drills, Junkyard dog, 15 Cleans and 15 Jerks with PVC Strength: Clean + Jerk (1 at the end of each set) Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 Rm WOD: 10, 9, 8…1 Box Jump Pull-ups Back Extension Cool down: banded shoulder strengtheners, hamstring & hip flexor stretches.
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