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A: TnG Power Clean and Push Jerk for 6-8 reps; rest 2minutes X 2 sets. *  for each rep pause for a full second in the receiving position of the clean, pause again in the bottom of the dip drive and again in the receiving position of the jerk.

B: 1 set of Max Reps Power Clean Push Jerk in 30 seconds.

For time:
25 Wall Ball Shots 
25 Box Jumps 
20 Wall Ball Shots
20 Box Jumps 
15 Wall Ball Shots
15 Box Jumps 
10 Wall Ball Shots
10 Box Jumps

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