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A. Snatch grip deadlift – 5×3 at a 5111 tempo (5 second negative on each rep). This is a strength movement in its own right, so don’t be restricted by your snatch numbers here. Most of you will be able to work well above your 1 rep max snatch. As a ballpark estimate, aim for about 45-50% of your max deadlift (increase from Feb 23).

B. 9 minute AMRAP of:

9 hang squat cleans (115/75)

9 push presses (same bar)

9 pull-ups.

Weights can be scaled up or down as needed. Aim for no more than 65% of your max push press, or 55-60% of your clean, depending on which is your limiting factor. Aim for unbroken sets of each movement.