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Let us lift

A. H2T

B. STRENGTH
deadlift
5RM
-warm up sets 10,8,6 @BB,30,40%
-work sets 5,5,5,5,5 @60%,70%,80%,90%,101%
-sets OT2M

C. CONDITIONING
15,12,9
hang power clean 135/95
lateral box jump over 24/20
push-up
-12 min time cap

D. WARMDOWN
rollout: thoracic spine