Warm-Up
A. Interval Row holding faster than 1:40/500m pace for 5 Rounds
B. Easy 300m
Skill/Strength
A. EMOTM for 7 min. incr 5#/round of Shoulder -> OH:
Push Press -> Push Jerk -> Split Jerk (155 -> 185#)
B. 5 x 1 Heavy Split Jerk - 240#
C. 7 x 5 FS - 240#
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