Weightlifting

Power Clean 1-1-1, 4x1

Notes
Build over the first three sets. The weight you used on the third set should be repeated for the remaining four sets. Aim to find a weight which is challenging, but manageable with sound mechanics. These should be obvious powers, not I-need-instant-replay-to-make-sure-I-was-above-parallel-powers.

Strength

Deadlift 90% of 8RM x 2 Reps from Failure x 4

Sport

"Fargo"
For Time:
15-12-9 Muscle-Up
Alternate With
9-12-15 Hang Squat Clean, 205#/145#

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