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Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. EOMOM 8
- 5 Hang muscle, power, or squat cleans w/ empty barbell
- 30 second handstand hold
2. Press 3-3-3-2-2-2.
Six sets to work up to the heaviest double you can handle today. (20 min) Superset with:
Weighted Pull-up 3-3-3-2-2-2.
Sub: 2 Pull-up negatives, weighted as appropriate.
3. Warm up deadlift (5 min)
4. “Strapping Young Lad” Three rounds for time of:
- 15 Deadlifts
- 15 HSPU
LIII: deadlifts @ 225/155lbs LII: deadlifts @ 50% 1RM, HSPU as appropriate LI: 3 rounds not for time of 10 deadlifts, 10 dumbbell presses
- DB bicep curls 4x10-12/arm