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STRENGTHIf you have set a 1rm on all three lifts [squat, deadlift, press] already this week you can choose to set a 1rm on any other lift. If not, choose one of the three major lifts to set a max on.

CONDITIONING 7 sets (for form, not time) of: 9 deadlifts 7 hang power cleans 5 push jerks

Rest 1 minute between sets Choose your own weight.