Thursday
Grease the groove: 1 pull up from a dead hang x8 with at least a half hour rest in between. I got heavy.
Friday
Warmup, 2x15 incline sit-up holding a 4 lb ball, 2x12 knees to chest
Squat 3x5 @ 105
OHP 45x5, 60 x 2 (fail), 2x5 @ 55
Hang Clean 45 x5, 3x5 @ 65
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