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A. Work up in weight, then do 5 sets at 80-85%: 1 clean and jerk.

B. 3×3 jerk dips @ 105% of your max jerk. Aim for a straight bar path and aggressive drive.

C. For time:

Run 400 m, then:

4 rounds of: 10 overhead walking lunges with a plate (25/45) + 5 laps suitcase (1-arm farmer’s carry) carry with one heavy DB or KB.

Then run a final 400 m.