Our very own Mike D hanging with the 2 time champ at the Central East Regionals.
2x 10 ring rows (false grip) 10 power cleans w/ bar (working on contact)
Power clean (demo: power clean)
1)pull-ups: 3x ME
2)power clean:1rm (if you have 1rm with in 2 months then do 5xme pull-ups)
1 run to shed and back
then ME PC @ 80%
"Does your workout make you nervous?…It should"
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