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Push Jerk, Pull Ups, Tricep Extensions, Renegade Rows, Farmer Carry

STRENGTH

Push Jerk: 3/6 x 3 @70-75% of 3/29, every 90s.
– reset on each rep.

METCON

EMOM 16:
Minute 1: 8/5 Strict Pull-ups  Rx+:(10/8 Strict Pull-ups)
(alternate between pronated and supinated grips)
Minute 2: 10 DB Rollback Triceps Extensions (on floor)
Minute 3: 20 DB Renegade Rows (same weight as Triceps)
Minute 4: 100 Ft. Single Arm Farmer Carry (50 ft. each, AHAP)

EXTRA CREDIT

Banded Triceps Complex:
50 Pushdowns
50 Supinated Grip Pushdowns
50 Banded OH Triceps
*Goal to do all 150 reps with minimal rest

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