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“I’m all in favor of keeping dangerous weapons out of the hands of fools. Let’s start with typewriters.” – Frank Lloyd Wright

– Weightlifting –

1)  10min to build to a heavy 2RM Hang Snatch 

2)  EMOM x 5min

2 hang snatch @ 90% of #1

– Strength –

back squat – 5 x 1 x 75%, 5 x 3 x 80%

* All reps completed on a 5min clock *

– Conditioning – 

Every 90s for 15min:

5 push press  (115/75)

10 bar over burpees

– Mobility –

Floss fest:

track start w/ hip distraction x 2-3min ea side

on your back sumo opener w/ hip distraction x 2-3min ea side

calf stretch w/ distraction and plate block x 2-3min ea side

[youtube=://www.youtube.com/watch?v=H1sXTmaqRHU&w=854&h=480]