Warm up
Strict press
45x10-95x10x10-115x10-135 10 sets of 10-155x10x10
45x10-95x10x10-115x10-135 10 sets of 10-155x10x10
Floor press
225 4 sets of 10
225 4 sets of 10
Arm superset
Cable extensions/hammer curls
150x25/50x15-150x25/60x10-150x20/70x8
Cable extensions/hammer curls
150x25/50x15-150x25/60x10-150x20/70x8
Bent rows
45x20-135x10
45x20-135x10
Hang snatch
135x5x5x2
135x5x5x2
Snatch grip power shrug
135x20+5 pull ups
135x20+5 pull ups
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