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“You don’t tell the quality of a master by the size of his crowds.” – Richard Bach

– Weightlifting –

1) 10min to build to a heavy complex – 1 clean + 1 hang clean + 1 split jerk

2) EMOM x 5min:

1 clean + 1 hang clean + 1 split jerk @ 95% of #1

– Strength –

1a) STRICT PRESS – 5, 4, 3, 2 (progressive AHAP)

1b) ME x 4 – bar/ring MU, weighted STRICT pullups, C2B, banded pullups (should be hitting 5 reps or more)

* all reps completed on a 5min clock *

– Conditioning –

Every 5min x 15min:

15 pull-ups

30 pushups

45 air squats

– Mobility –

Thoracic mash w/ peanut & load on chest x 3-5min

Classic banded hip opener from lunge x 30-50 oscillations

Classic banded hip opener from front splits x 20-30 oscillations

[youtube=://www.youtube.com/watch?v=_l3ySVKYVJ8&w=854&h=480]

Teachable Tuesday – the Pushup