Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then
max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups
Strength: Strict Press
WU: 5/5/3 @ 40/50/60% of 1RM
Work: 3/3/3+ @ 70/80/90% of 1RM
WOD:
For time
1000m row or 800m run
Then 3 Rounds of
25 Front squats (135/95)
7 push jerks (135/95)
Scale weight as needed
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