AM
8x 500m row at 1:53 split
PM
A. Build to heavy 2x dead lift (concentric only)
225-245-265-285-305-325
B. 3x1.1.1 split jerk cluster <rest 15 secs> (focus on perfect mechanics)
145-165-185-195-185
C1. 5x2 halt snatch DL <rest 15 secs>
95-95-100-105-110
C2. 5x mid hang snatch pull + snatch pull
95-95-100-105-110
D. 3x8 GH raises (assisted)
AMRAP 12 mins of
30 sec FLR in rings
5x wall walk
10x dbl. KB front rack lunges (35s)
4x TGU
COMPLETED 2 rounds + 2x TGUs
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