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A. Hang clean + clean – Increase weight, then do 4 sets at your working weight (ideally 75-85%, but let technique be your guide).

B. Front squat – 5×3 front squats (3 second pause in bottom of each rep). Increase weight ~5% from last week.

C. For individual and total times: 2 x 500 m row, rest 4 minutes between rows. These should be pretty fast.