A. Squat Clean and Split Jerk, work to a tough single - not a max
B. Front Squat @ 20X1, 5 reps @ 75% RM x 5 sets, 3 min
C. Halting Snatch DL. Above Knee Hang Squat Snatch, 1.1 x 8 sets, (skill to moderate weight)
+
7 sets:
60 sec Airbike @ 85-90%
60 sec Airbike @ 50%
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