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16 Dec 16

A. Jerk Balance 40% 3x3

B. Split Jerk 3, 3, 3, 2, 2, 2 build rest 2-3 min

C1. Arnold Press 3x10 @30x1

rest 60 sec

C2. Dumbbell Bent Row 3x10 @30X1 rest 6o sec

C3. Dumbbell Shoulder Raise 3x10 @30X1

rest 60 sec

D. 5-4-3-2-1 Clean & Jerk 185/125

15-14-13-12-11

Cal Row

5-4-3-2-1 Burpee Bar Muscle-up

E. 15 Min Z1

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