| Lift in 20:00, build to a heavy set of 3 front squats –take your warmup sets from the ground until you get to about 60-70% of your goal end weight, doing 3 squat cleans at each warmup weight |
| Accessory 3 sets level 1: 6-8 banded strict chest to bar level 2: 3-4 strict chest to bar negatives level 3: 1:00 moderate effort (machine of choice)+a very hard set of chest to bar (kipping/butterfly) |
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