| Accessory 4 sets on the 4:00 start 8 z press 3111 Superset with double pause pullups (top and bottom pause) x 4-6 reps |
| Workout 40 dumbbell hang snatch 50/35 40 pullups 40 shoulder to overhead 115/75 every 2:00, including the start, :30 suitcase carry hold 50/35 rx+ chest to bar |
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