Warm up, Tabata
Push ups/supine rows
Hip circle squats/glute-ham raises
Jumping pull-ups/lunges
Sit ups/hyperextensions
Work, 4x4, 205#
Deadlift
Hang pull
Front squat
Split jerk, 4x45#, 4x90#, 4x135#, 4x135#, 4x155#, 4x155#
Push Press 8x135#
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