Skill/Strength:
15 min to find 1RM Squat Clean Thruster
-No dipping/jerking under the Thruster lockout
Metcon:
4 Rounds
10 Devils Press 50/35lbs
10 Alt. Double Dumbbell Box Step Ups 24/20” 50/35lbs
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Pauly VanderKelen
50 cal Echo Bike WU
45 degree Incline Bench Press: 10 reps @ 95,115,135,145,155, and 8-4 @ 165#. Then 10-rep burnout set @ 135# / 4x12 Strict Decline Sit-ups with a 25# dumbbell, followed by 4x12 Strict Decline Twisting Sit-ups with no weight / 4x12 Cable Chest Fly @ 40,45,50,55# / 3x10 Dumbbell Flys with 20# dumbbells / Sauna!
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