ballistic warmup
am - 30-20-10 box jumps pressups squats
Strength - 1RM Clean(squat)
Strength/stamina - 90% 1RM Clean x 15 - 50 full depth jumping squats - 5o overhead weighted situps 45lb plate
pm - work capacity -
JT
21-15-9
HSPU
Ring Dips
Pressups
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