Strength
Deadlift - 5 x 5 reps
Power Cleans - 4 x 5 reps
Accessory Work
Cable Rows - 3 x 12 reps
One-arm DB Rows - 3 x 10 reps
Superset
3 Rounds
12 Wide-grip Lateral Pull-downs
12 Palm-in Pull-downs
12 GHD Back Extensions
12 Wide-grip Lateral Pull-downs
12 Palm-in Pull-downs
12 GHD Back Extensions
WOD
10 min AMRAP:
3 Power Cleans (145)10 min AMRAP:
6 Bent-over Rows
9 Box Jump Overs
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