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Friday, April 19, 2024


For max reps

1 minute clean and jerk @ 135#/95#

1 minute Row cals

1 minute Dual DB step-up 20" box 50#/35# per hand

rest 1:00

x4 sets

*adjust weights as needed to get at least 10 reps on CJ and Step-ups


Essentials

A. 4 sets of 1 min max effort on each movement:

     1 min DB or barbell hang clean & jerks

     1 min row

     1 DB step ups

     1 min rest

B. 4 sets:

    20-30sec side plank/side

     

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