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Warm-Up
Lat stretch with band,
Goblet squat 2×10,
Inchworm 2×8,
Ring row 2×10,
Good morning 2×10
Strength
A. 2x Power clean + 2x pause jerk
B. Seated press 4-6 sets of 4-6 reps @3121 with 90s rest
C. Bent over row 4-6 sets of 4-6 reps @3121
D. Powell raises 4×15/side
E. Plank 30s front/left/ride/rest x3

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