Latest Female Team to enter the Freesome
A. Clean Pull + hang Power Clean w/ 2 second pause below knee + hang power clean w/2 sec pause above knee; build to max
B. Clean Pull from blocks (just at knee) 5x5 (straps are ok) @103-105%
C. Cyclical Pullup Work - 10 min - low volume;
*if butterfly issue, hit some sets of 5 to work it here
**butterfly C2b is issue, hit few sets of that here
D. Weighted Pullups - 1RM
E. DB SA Row 8-10 reps each side x 4 sets; heavy ; rest between sets
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