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Strength – Power Cleans – work your way up to a heavy single then 5 sets of
1 power clean + 5 front squats
rest 4 min then
Bench (rest 2 min between each set)
Maintain Proper Form For All Sets
1×8 @ 65% of one rep max
1×6 @ 75%
1×4 @ 85%
1×4 @ 90%
rest 5 min then
Core – hold an accumulated 3 min plank (when you rest, the clock stops and starts again when you do.