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1)Snatch Pull + Snatch + Overhead Squat (20min) – 5×1 build up to max set then -10%x2

2)Clean Pull + Clean + 2 Jerks (20min) – 5×1 work up to max set then -10%x2

3)Overhead Squat  with 2 second pause – 4×2@75% of Snatch

4) 3 Super sets – 10-weighted sit-ups; 10-Light Romanian Dead Lifts

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