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Thursday

Baseline

3x

5/5 Halos

5 GSQ

5/5 kneeling press + windmill


Practice

4x

5/5 step ups

2 wall walks

15 swings

Rest until HR hits dark gray


4x

3 double clean + military press (re-clean between each press)

5/5 Bent over rows

Rest until HR hits dark gray


5/5-4/4-3/3-2/2-1/1

Swing

Snatch

Clean

Reverse lunge

Repeat other side


Perform 5 single arm swings, 5 snatches, 5 cleans, 5 reverse lunges (KB in rack), then repeat on the other side.  Then, perform 4 swings, 4 snatches, 4 cleans, 4 reverse lunges, and repeat on the other side. Etc...


Durability

Roll, stretch and alligator breathing.

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