Dead Lift

Front squat




Hip / Ankle /  T-Spine



Part 1.

Front Squat





Work up to a 3 RM front squat then complete 4 more sets of 3 reps @ 85% of that 3RM.


Part 2

Shankle Complex

This is the first of our new series of complexes.


Here is how it goes.


1 clean grip dead lift+3 power shrugs+1 hang clean+ 2 jerks=1 Shankle Complex. 


All moves are to be completed in order without putting the bar down.



7 sets to reach maximal load.








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