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Exercises

Set 1: 1 round
Clean and Jerk
Weights: Heavy
Clean and Jerk
10 reps
Rest
Rest
1 minute
Clean and Jerk
Weights: Heavy
Clean and Jerk
8 reps
Rest
Rest
1 minute
Clean and Jerk
Weights: Heavy
Clean and Jerk
6 reps
Rest
Rest
1 minute
Clean and Jerk
Weights: Heavy
Clean and Jerk
4 reps
Rest
Rest
1 minute
Clean and Jerk
Weights: Heavy
Clean and Jerk
2 reps
Rest
Rest
1 minute

Set 2: 1 round
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
8 reps
Rest
Rest
1 minute
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
8 reps
Rest
Rest
1 minute
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
8 reps
Rest
Rest
1 minute
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
8 reps
Rest
Rest
1 minute

Set 3: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
1 minute

Set 4: 1 round
Dumbbell Front Raises
Weights: Heavy
Dumbbell Front Raises
8 reps
Rest
Rest
1 minute
Dumbbell Front Raises
Weights: Heavy
Dumbbell Front Raises
8 reps
Rest
Rest
1 minute
Dumbbell Front Raises
Weights: Heavy
Dumbbell Front Raises
8 reps
Rest
Rest
1 minute
Dumbbell Front Raises
Weights: Heavy
Dumbbell Front Raises
8 reps
Rest
Rest
1 minute

Set 5: 1 round
Weights: Heavy
Alternating Cable Shoulder Press
10 reps
Rest
Rest
1 minute
Weights: Heavy
Alternating Cable Shoulder Press
8 reps
Rest
Rest
1 minute
Weights: Heavy
Alternating Cable Shoulder Press
6 reps
Rest
Rest
1 minute
Weights: Heavy
Alternating Cable Shoulder Press
4 reps
Rest
Rest
1 minute
Weights: Heavy
Alternating Cable Shoulder Press
2 reps


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