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Strength:

E3MOM 18
3 Tempo Deadlifts

3 seconds on descent and 3 seconds hold at top. Building in weight but, for quality, not max effort. No mixed grip. Double overhand with hook grip only.

Conditioning:

21 – 15 – 9
Overhead Squat (95/65) (Fx: 75/55) (Rx+: 115/80)
Pull-ups (Rx+: Chest-to-Bar Pull-ups)