3 rounds for quality:
12x DB shrugs w/ 2 count pause at top.
12x alt renegade rows w/ 2 count pause at top
6x front foot elevated split squats / side w/ 3 sec negative
Front foot for the split squats will be placed on a 45lb plate
15mins for Quality
500m Row/1000m Bike
8x Banded Hamstring Pull-Downs / side
For Quality today. Have a challenging but consistent pace on bike/row. You can choose bike or row here, or even switch between. Control the banded hamstring pull down both on the way up and down. At least 2 seconds on both the way up and way down for those.
Goblet Banded Lateral Walk
-Tall Jerk 3x3 @ 30-35% of 1RM Clean and Jerk
Clean and Jerk:
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