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Day 6 
A. 5x3 weighted pull ups 

53lbs for all sets. Pretty tough. 

B. 1 jerk every 45 Seconds @ 85%, 20 reps

215lbs, a little hard to lock out at the end but all in all pretty good and strong. 

+ 
AD 30 seconds on
30 seconds slow spin for 30 minutes

I tried to go as hard as I could without blowing my legs up. I did a pretty good job of pushing hard but not exploding. Overall I was pretty happy with my performance and pacing. Not sure how to measure it on that AD.