- 2x15 squats
- 2x20 trunk rotations
- 2x21 push ups
- 200m run
- 12x20m KB carry (2 x RH/LH suitcase, chest, shoulder 53 lbs)
- hand walks 2x20 m
- dynamic warm up
- 3 x jerk
- 1 min rest
- 8 LH KB row (fast up, 2 sec down)
- 8 RH KB row (fast up, 2 sec down)
- 1 min rest
- 135, 135, 155, 155, 165, 165, 185
- 70 lbs
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