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MOBILITY

Ankles
Hips
Thoracic
Wrists
First rib

1 CLEANS

A) Slow pull cleans 7×3

B) Clean 7×2

2 CONDITIONING

A) 21/15/9
Thrusters 30/17kg
Sumo deadlift high pull
Burpees

B) 21/15/9
Thrusters 35/23.5kg
Sumo deadlift high pull
Burpees

C) 21/15/9
Thrusters 40/27kg
Sumo deadlift high pull
Burpees

D) 21/15/9
Thrusters 45/30kg
Sumo deadlift high pull
Burpees

 

OPTIONAL EXTRAS

Programmed work or

Romanian deadlifts 4×10
+ Bent over row 4×8