DONNERSTAG

A. Practice 20 minutes

2 Hang clean Pulls

2 Hang Power Cleans

2 Hand Squat cleans

*complete unbroken

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B. 5 sets

6-8 Push-jerk (optional KB or BB)

20 sec. /side anti-rotational hold in power position

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C. EMOM 8

4 DKB Cleans

4 Alt. DKB Thrusters