Warm up and strength Strength
Warm up
3 rounds
10/8 bike or row
10 passthroughs
10 PVC OHS
Warm up to a moderate OHS weight
Tempo OHS (tempo: 5,5,0,1)
5 reps x 3 @ a moderate OHS weight
Rest 1:30 between sets
*tempo is 5 seconds going down, 5 second hold, 0 second accent, 1 second wait at top before starting next rep.
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