“Right is right, even if everyone is against it;
and wrong is wrong, even if everyone is for it.”

William Penn

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Thursday

1. 5’ JR
2. 15’’ work + 15’’ rest x 8’
ring row w/ feet on box
HS walk
split jump w/ 25/15# plate
glute bridge hold
3. bench press to 3RM
3a. 10@80%
4. 21-15-9
HSPU
T2b
box jump

weighted v up
21 HSPU = 21 push up or 3x10 seated Z press + box push up, 15 = 2x10, 9=1x10

Weightlifting

1. coaches warm up
2. clean and jerk tech
3. clean and jerk to heavy
*3’’ pause in bottom of clean, dip, and catch of jerk
4. 2x2 clean and jerk @ 90% OF PART 3