5MPH OALC

Stretching/mobility

24kg Swings
30/30

24kg Swings
30/30

24kg LC (30sec to do reps, remainder of 30sec in overhead hold)
1/1/2/2/3/3/4/4

24kg Jerks 1MPH 12RPM
12/12

28kg Jerks 2MPH 12RPM
26/26 (so 13rpm)

16kg LC 1MPH 8RPM

20kg LC 5MPH 8RPM
40/40

1min Dead Hang
1min rest
1min Dead Hang

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