1.) Dari
5 Rounds
15 Hang Cleans 95/65lb
500m Row
*2.) 5 rounds
12 GHD Sit-ups
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push Press 60/40lb
5 Rounds
15 Hang Cleans 95/65lb
500m Row
*2.) 5 rounds
12 GHD Sit-ups
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push Press 60/40lb
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Pauly VanderKelen
14:02 UB
Barbell Complex: 5 front rack lunges, 5 overhead lunges, 5 OHS - 95, 115, 135, 155, 175, 185# / 3 rounds of 100 foot yolk walk (Qty2 45s on each peg of the yoke) and 10 sandbag-over-yoke-bar with the 150# sandbag / Burpees over yoke bar. Yoke adjustment was 6 holes from the top of the uprights. / 300 feet of overhead yoke walk with no additional weight.
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