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1) Mid-hang Clean: Work to a 3rm – 1X3@95%, 1X3@90%
2) Push Jerk: Work to a 3rm – 1X3@95%, 1X3@90%
3a) 4X5 Weighted Strict Pull-ups
3b) 4X4 Push Press

Conditioning:
150m Sprint
30 Weighted Situps
30 Alt DB Strict Press(40/20)
15 Ring Pullups
150m Sprint
15 Ring Pullups
30 Alt DB Strict Press
30 Weighted Situps
150m Sprint