March 16 2020

A. Muscle Snath x2 + Snatch Balance x2 + OHS x2; 4 sets

B. Hang Squat Clean + Push Jerk, x7 sets; no misses** focus on speed under bar

C. RFESS @30x1; 8-10/leg, x3 sets

+

Sled Sprint; 225/180 loaded 50m one set every 3:00, x7 sets

+

3 sets;

D1. anchored thoracic extension; 10sec.10sec.10sec

D2. handstand; 50% of max hold time

D3. HSPU eccentric; 6 reps to max controlled depth

E. 2 sets 2-am partial DB press; 15-20 reps

F. 3 sets strict HSPU xAMRAP unbroken

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