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Part A:

Build to a heavy Clean & Jerk in approximately 20 minutes.

*The goal is to get near 10-20 singles at 75% or above of your 1 rep max. This will depend on experience of athlete.

Part B: 

Build to a heavy Front Squat (from rack) in 15 minutes.

*The goal is to be very fast out of the bottom of the squat. Speed and explosiveness out of the bottom trumps being slow and struggling!

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