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Warm-up
A1. 2×8 Goblet squat
A2. 2×8 Good mornings
A3. Hanging shoulder retraction 2×10
B. 20s on, 40s off x3 slam ball+jump
Strength
A.Hang clean to thruster + split jerk
B.Strict press 5×5 total sets
C.Strict pull-ups 3×5
D.Ring rows x75
E.Hanging leg raises x75

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