Power
Clean Pull
95% x 2
100% x 2
110% x 2 x 3

(You do 110% for 3 sets)

Strength I
Every 2 minutes for 5 sets:
Front Squat:
4 @80%
3 @85%
2 @87.5%
2 @92.5%
1 @97.5%
*Take % from 2RM Front Squat

Strength II
3 sets for quality:
8 Barbell Reverse Lunges (Back), 50% 1RM BS
4 RDL, @75% 1RM DL

Conditioning
3 rounds for max distance (meters):
3 minutes Max Effort Rowing
2 minutes rest

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