Warm up and strength Strength
Warm up
Bike or row
1:00 easy pace
0:30 moderate pace
0:15 fast pace
X2
Then barbell warm up
5 Deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat
5 good mornings
Power cleans
EMOM x 10
1 power clean
Increasing in weight for quality
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