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Yin and Yang

Shoulder Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1

21-15-9 of:
Squat Snatch 95/65
Ring Dip

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Although you might think of flexibility and strength as opposites, they are highly related in functional movement.  When you lift correctly it makes you more flexible and when you stretch consistently it will make you stronger.

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