1) 1 RM Clean
2) Front Squat 3 x 2-3 @1RM clean weight
3) "Elizabeth"
21-15-9
Cleans (135/95)
Ring Dips
4) 25-35 Deficit negative HSPU
(6"-8" and try to control descent for 5 seconds- especially at the bottom.)
Kick off or kip up but the more important aspect is the 5 seconds down
-Between sets mix in some GHDSU
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