Mon
box jump from seated pos.
to Clean and Jerk-3 reps, up to 225
Chain front squat 185+130# chain/3
Tire flip and jump on and in and out-15 times
Wed
Kneeling box jump
to db single snatch up to 100/3 per arm
Extra wide sumo deadlift 405/5
RDL up to 385/5 with hanging leg raises
KB cleans 53′s/30
Friday
Fat bar bench with chain: 210+130# chain (got 230 but raised butt)
Tricep death with fat bar and chain: 110+130# chain, chest to 4 board, no stops
HSPU, once on rings (2) and 2 on wall, best 6 reps nose to floor
with rope climbs (up to 5 ascents, no feet)
DB cleans: run rack 95′s/3, 85′s/6, 70′s/12
Supersetted overhead tricep db ext and bb curls
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