| Lift 3 sets of 3-5 clean liftoffs then 3-5 slow pull squat cleans then 3-5 squat cleans all with very light load then Front squat 7×2 –build to a 8/10 effort |
| Accessory Level 1: stepdowns Level 2: assisted shrimp squat Level 3 shrimp squat 3×5-10 reps/leg depending on strength and endurance and 3×10 cable face pulls, paused |
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