Thursday 1/10/1510

Strength
5×8 dumbell RDL
3×3 dumbell strict press (use light weights, is more about control)
5×5 dumbell push press

Conditioning
3RFT (15time cap)
Squat clean thrusters 10
Bar hop burpees 10

Accessory
Hamstring curls, 3×5 (go down slow)
Seal colony holds, 3sets max effort
Side dips, 3×5 each side

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