macefit training #50

general warm up (10 minutes)

2 hand side swings x 40 reps

drumming x 30 reps

I hand snatches x 10/10 reps

specific warm up (5 minutes)

seated Ahrens press set up and light practice

strength (20 minutes)

seated Ahrens press x 12/10/8/6/4 reps

conditioning/accessory work (2 rounds)

2 hand front clean squat x 15 reps

360’s x 30 reps

 

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