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Workout of the Day

A. Back squat
4×5; 40×0 tempo; Across; Rest 2-3 min
*Prioritize keeping tempo honest over weight lifted.

B. EMOTM 6:
1st: 3 touch-and-go muscle cleans
2nd: 2 touch-and-go muscle cleans
3rd: 1 muscle clean
*Change weight per minute – second time through heavier than first.

C. Push press + Push jerk + Split jerk
Build to a tough complex for today in 10 minutes, then do 3x(1+1+1) @ 80-85% of today’s tough set

D. 3 sets:
30s strict chest-to-bar pull-ups, complete eccentric but come off bar each rep
30s single-arm ring rows, right
30s single-arm ring rows, left
-Rest 90-120s

E. 3 sets:
30s strict presses (95/65)
60s KB see-saw press, alternating – moderate load
-Rest 90-120s

F. 10 min:
30s suitcase hold, right – tough
30s hollow hold
30s suitcase hold, left – tough
30s plank

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