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Strength
Every :90 for 20 min
Power clean
TNG squat clean
Hang squat clean
Jerk

Start around 55% and add weight as much as possible

Courtesy of Comp train
21-15-9
Squat snatch (95/65) (115/80)
C2B pull ups

18 min cap

Core:
4min hollow/arch
Rotate every :30