25/03-15

warm up: rope skipping, TGU x1 e.s / swing x5 e.s +5 2H @20,24,28,32kg

jerk x5min @16rpm , weight ladder 16,20,22,24,26kg
rest 2min
snatch x5min @16rpm , weight ladder 16,20,22,24,26kg

1 leg hip thrust @35kg x5 e.s *4

handstand shrugs + bar hang shrugs

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