Lift-
Power clean- Build heavy 3 reps.
Must be in touch & go!!!
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Metcon-
For time-
100 Hang power clean & jerk @42.5/30kg
Every break = 10/7 Pull ups
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Gainz- Upper
Compound Block
Strict Press 5×5@ 75% (90 s)- RIR 1-2
Weighted Pull-Up 5×5@ 75% (90 s)- RIR 1-2
Accessory Block A 3 “Mega sets”: 12 Plate Halos (6 each side) + 6 Plate Hang to OH + 18 Plate bent over rows + 12 Plate Russian twists.
Accessory Block B E2MOM x4 – 5 strict K2C + 10 Meters “Bear crawl” + 5 strict K2C