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30 Aug 16

Session 1

A. 3 sets

4 ring muscle ups + 30' hs walk

B. 3 sets

4 bar muscle ups + 30' hs walk

C. 3 sets

4 wall walks + 45 sec nose to wall hold

D. 3 sets

Strict single leg toe to bar x6 ea

Weighted back extension x 8 @3011

Session 2

A. E2M10M

Behind the neck jerk w/ 2 sec pause x 3 @70-75%

B. E2M12M

Power clean x 3 + Front squat x 3 + Push jerk x 3 @70-75% (c&J)

C. E2M10M

Clean pull x 4 @80-85%

D. E2M8M

Seated dumbbell press x 6

E. 4 Sets

Pendlay Row x 6 @3011

Pull-over x 10

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