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2013-08-13 17.19.54








A. Work up to heavy set of 2 in the split jerk from behind the neck. Focus on accelerating the bar up from the shoulders and dropping underneath the bar. A successful set includes one split jerk with each leg forward.

B. 3 rounds, not for time of:

12 horizontal ring rows

12 ring dips

6 weighted lunges (per leg) (heaviest possible).

C. (If there is time, test max front plank and max GHD hold. Shoot for at least 2 minutes.)

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