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Workout 10.4.21

Lift
Athlete’s choice power or squat
On a 15:00 running clock

5 sets of 2 clean and jerks between 82-88%
Skill
4 sets of 

Ring muscle up skill work
Level 1: 5-10 ring row transitions+6-12 bicep curls

Level 2: 3-5 false grip pullups, 5-8 ring to hip swings

Level 3: RMU–set one max set, then sets 2-4 @50-60% of max

15 Lateral raises

6-12 Rower pike ups 

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