Strength
Deadlifts - 7 x 6 reps
Complex - 5 sets:
2 Rack Clean Pulls + 2 Rack Cleans + 1 Split Jerk
2 Rack Clean Pulls + 2 Rack Cleans + 1 Split Jerk
Accessory Work
Pendlay Rows - 4 x 8 reps
Lat Pull-downs - 4 x 8 reps
Palm-in Pull-downs - 4 x 8 reps
Palm-in Pull-downs - 4 x 8 reps
Metcon
3 Rounds
8 DB Rows RT
8 DB Rows LT
8 DB Rows LT
6 DB Back Flyes
WOD
10 min AMRAP
10 min AMRAP
3 Power Cleans (155)
5 Push-ups
10 Sit-ups
15 Squats
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