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Workout of the Day

3 sets:
6 D-ball over shoulder (150/100)
-Rest 1 min
10s assault bike @ 95+%
-Rest 2 min
(Rest 5-10 min)
3 sets:
50’ prowler push, low handles (heavy)
-Rest 1 min
10s assault bike @ 95+%
-Rest 2 min

A. Split jerk w/ 1s pause in dip and in receiving position
5×1; Rest 90s
*Top single not maximal

B. E45s for 12 sets:
1st: 3 strict presses
2nd 3 Pendlay rows
3rd: 2 strict presses
4th: 2 Pendlay rows
5th: 1 strict press
6th: 1 Pendlay row
*Adjust weight as able.

C. Strict weighted ring dips – external rotation on lock out
5×1; 20×0 tempo; Rest 90-120s

D1. Support on rings in external rotation
3xAMSAP (-5): Rest 30s
D2. Single-arm FLR on rings
3×30/arm; Rest 30s
D3. FLR on rings
3×30-60s; Rest 2-3 min

E1. Commando pull-ups
3×10; 20×0 tempo; Rest 15s
E2. DB pull-overs
3×25; 20×0 tempo; Rest 2-3 min

F. 3 sets:
.5 miles assault bike @ 80%
5 sets: (Power snatch + Squat snatch) – moderate load
-Rest 2-3 min
*Drop the bar between reps.

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