Clean + FS + Jerk: In 4-5 sets find max for the complex, then 2-3 sets @ 15% less

AMRAP in 12 Minutes:
10 Deadlift (225/155)
15 Wallballs (20/14)
30 Second Rest

Keep the DL under 65% of your 1RM, and keep it perfect.


Before Conditioning
Banded DL: 8×3 @ 65% + band tension for fast reps
drop every rep from the top, rest exactly 45 sec between sets

6 min EMOM:
2 Candle stick rolls + 6 Perfect hollow/arch kips on rings

After Conditioning – 4 sets:
6-10 strict dips as able
10 hollow v-ups

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