Weightlifting

Power Clean + Hang Clean 1-1-1, 3x1

Notes
Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics.

Strength

Deadlift 90% of 5RM x 2 Reps from Failure x 4

Sport

21-15-9 For Time:
Back Extension
Toes-to-Bar
GHD Sit-Up

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