Warm up
5 min DROMs
Power
1) Pause clean 2-count top of knee 5RM (150#)
Accessory
1) Pendlay Rows 4 x 5 heavier than last week, rest :90 (180#)
Conditioning
4 rounds of:
3:00 to Row 500m (all-out)-rest remainder of 3:00 (SDLHP)
1:00 ME Muscle-ups (blue band) 11-9-8-9
1:00 Rest
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