SELECTION PREP

WK 3

10min run/row/ski/ad

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3x10 shoulder dislocate

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Single arm KB complex: 5x of each light KB

Swing + Snatch + Swing + C&P + windmill + TGU 

2rds each arm

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Work to heavy BP

(test 1RM if needed)

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10x BP @ BW + single arm DB row @ 50% BW

5 sets, rest 3min between

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2x 30/30 Push press @ 15-25#

2min rest

2x30/30 push press 15-25#

*rest in overhead hold

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6x30/30 row @ 7sec faster than 2k pace