STRENGTH
Shoulder Press
5-3-1
(85/90/95)% 1RM
For time:
Power Clean and Jerks
for max reps in 3 mins
400M Run (500M Row)
then
21-15-9
Deadlifts (155/103#)
Ring Dips
(12 min cap after row)
Finisher:
30-KB Front Squat (tempo)
Holding 3 seconds in neg. position
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