| Lift 4×3 push jerk First rep pause in the dip each set build to a heavy set of 3 superset with 1-2 legless rope climb(s) |
| Workout 21-15-9 Power cleans 75/55 13/10 cal bike in b/t rounds right into 9-7-5 Devil’s press 2×25/15 13/10 cal row in b/t rounds Happy birthday Alex! |
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