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Tuesday, April 8, 2014

Rear Rack Jerk
take several sets to work up to 1RM
In between sets perform one set
of strict Chin ups 8-10 reps

Dumbbell Press Seated

Front Rack Carry 6x40m
Load should be significant
3 muscle up penalty for putting down
1 muscle up =3Pull up +3 Dips

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