The Long Haul

Workout of the Day
A. Clean + hang clean + jerk
5 sets of the complex, build weight
B. Sled Pull 20m (fast, moderate load)
4 sets (use straps)
C. Shoulder accessory work
Standing pinch grip single arm raises
Supine DB Lateral Raises
2-3 sets, 6-10 reps of each
Competition
A) Split Jerk
70% x 3 75% x 3 80% x 2
Show Demo Video
B) Deadlift
5 x 3 *no more than 75% … smooth wt, stay solid
C) 15min EMOM: 1: 5 Power Clean (185/115) 2. AsBike 15 cal 3. 15 T2B

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