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A. Clean and jerk – work up to a heavy single or 1 RM.

B. 3 rounds, not for time of:

8 Pendlay rows (heavier than last week if possible)

8 jumping good mornings – Modify these to regular good mornings if you are new to this movement. Ideally these should be heavier than last week.

25 GHD situps  – Scale the reps if this is a new movement.