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a. 5x3 "pause" front squats. heavy. rest as needed.
**pause :02 in the bottom of each squat.
b. power clean. emotm x 3 reps x 10 sets @ 225/155.
c. 3 rounds.
50 double unders.
35' handstand walk.
20 chest 2 bar pull ups.
---15:00 break---
d. 3 rounds.
200m run.
7 hang squat cleans 205#.
14 ring dips.
off-season.
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a. clean pull + hang clean (below knee). emotm x 1 complex x 10 sets.
b. 5x3 "pause" front squats. heavy. rest as needed.
***pause :02 in the bottom of each squat.
c. 5x5 weighted ring dip.
d. 3 rounds.
200m run.
7 hang power cleans 205#.
14 ring dips.
21 double unders.
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