Easy 2.5k row, conversational effort throughout
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A – Hang Squat snatch – 1 rep every 30 sec x 15 @ 55-65% of best squat snatch, crisp and fast
B – (Muscle clean/Strict press) x 10-12, rest 2 min x 3 sets (very light load, first set empty bar)
Ended at 95 tough
C – Russian KB swings – 12 reps EMOM x 6-8 sets (moderate loading, should be very doable to go unbroken across all sets) 70# felt fine
D1 – Knee pull-ins from supine x 5-6
D2 – Prone wipers x 5-6 (hip internal rotation)
D3 – Squat flow with plate x 2-3 slow reps
rest as needed x 3 times through
wasn’t sure on play work used a 45. Felt good. Deep squat position.
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Easy 2.5k row, conversational effort throughout
TFlapTTT 