“Owl Jolson” (google it)

 In WODs

Lift: Hang clean + jerk (2+1)
Drop set 3sx7r pcj speed +5-10# from last wk

Wod:
1000 m row
50 hspu
1000 m row
30 deadlifts 255/175-225/155-155/105

Conjugate:
HS 2RM Bench
DROP set 3RM x 3s
ACC 1
Barbell row plus band 5sx5r (1 count hold)
ACC 2
Kettle bell Skull crushers 5sx10r
ACC 3
Incline bench double tri kick back 45degree angle 4sx10r

Finisher: 4sx20r rear delt fly (on side)

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