15 min Bike ride to work - 5k
https://www.youtube.com/watch?
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A. Build to a tough single squat clean thruster - video heaviest set
225#
B. 1 1/4 FS; 3-4x4; Rest 3 minutes
185# - 4
225# - 4, 4, 4
C. Split Jerk; 3x5 @ 85% of 1RM; Rest 2 minutes - speed under bar is the focus
235#
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21-15-9
Barbell Push Press 115#
Strict pull up
7:12
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Zone 1 20 minutes - your pick
AD
15min Bike ride home - 5km
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