Ice bath time!
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Weightlifting:
a. Clean & Jerk ; 3rm cluster 1.1.1. :10 count between reps
c. Back SqT – 5RM with 2 second pause in the hole each rep + 2×3@90% with pause
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Conditioning:
2 rds
5 legless rope climbs
10 clean & jerks 205/143
20 bar facing burpees
Into,
75 double unders
30/25 cal bike
30 alt kb snatch 70/530
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becomplete:
1. 4 sets of 10 single leg steps up. *10 one leg, 10 the other. Rest about 1-1:30 between sets
2. Strict t2b – 5×5
3. 3 rds of 25 band scAp squeeze, 25 pvc , 15 double db bent over rows,
4. Crossover symmetry