September 29th, 2014

A. 1 push jerk + 1 split jerk, 5 x 1 working to a heavy set; 2:00 rest 175#
B. Segmented snatch-grip deadlift clusters, (pause just off ground, just below knees, & mid-thigh on way up & down), 4 x 1.1 tough; :20 between, 2:30 rest  195# no straps
C1. Weighted ring dips, 4 x 1-2, 20X1; :60 rest  18#x2 each set
C2. Weighted pronated-grip pull-ups, 4 x 2-3, 21X0; 2:00 rest 23#x3 each set for
3 rounds not for time:
10-12 weighted hip extensions, 2021
:30 hollow hold accumulation

For time:
750m row
10 wall walks
500m row
5 wall walks
250m row



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