2k Prep : END

10min strapless Row

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2x5 wall sqt

2x10 sqt

3x5 GS w/5sec pause

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Snatch grip BB complex: 6x of each

DL + hi pull + power sntach + behind the neck press + OHS

3 sets @ light weight, 1-2min rest between

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5x 1500m row + 3min rest

start @ 17-18sec. Each interval decrease avg by 2-3sec

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15min foam roll