3-5 minutes of workout prep
Goblet squats x5 reps @ 55×1
single leg DL x 10/side
TGU x 5/side

then

A.1 Clean Cluster(1.1), 50%, 60%, 70%(3)
A.2 Supinated Pendlay row x 5×5
A.3 Banded Tricep ext. x 10×5
+
Long Slow Screw #2
2 mile run
1K row
200m farmers walk, 55/35# per hand

Cool Down
pigeon pose x 60 sec. per leg
lizard pose x 60 sec. per leg
doggy pose x 2 minutes




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