1. power clean + hang clean + jerk - 6x1
2. rdl + shrug - 3x8-10
3a. chin ups - 4 x submax
3b. back extensions - 4x12
4. sled work
2. rdl + shrug - 3x8-10
3a. chin ups - 4 x submax
3b. back extensions - 4x12
4. sled work
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November 2011
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