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1) 2 second Pause dip Jerk – 5×2@75% increase each set (finish @ 85-90%)

2) Hip Snatch + Snatch –  3×3@70%, 2×2@75%, 2×1@80%

3) Back squat – 20@ +5# from last set

4) 4 Supersets

10-bent row AHAP (with control)

10-plyo pushups to plate

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