Strength
4 rounds:
5 Weighted Ring Dips, (Add 20% of Bodyweight)
Rest 1 minute
10 Dumbbell Rows, each arm
Rest 1 minute
100m Double KB Front Rack Carry

Conditioning
“3 to 5”
AMRAP x 3 minutes:
5 Hang Power Clean, 135/96
3 Strict Press. 135/95

Rest 2 minutes:

AMRAP x 5 minutes:
3 Hang Power Clean, 155/105
5 Push Press, 155/105

Daily Midline & Accessory
4 sets:
5 GHD Back Extension (not Hip)
10 Russian Twists, 15lb/10lb plate (slow and control)
10 Snow Angels w/ COS (7-10lb cables)

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