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Come on ladies

A. WARMUP
pvcX

B. STRENGTH
10 min to work up to a heavy
power clean + push jerk

C. CONDITIONING
5x
1 min row (cal)
1 min abmat sit-up
1 min C+J 95/65
2 min rest
-score is total reps (1 cal = 1 rep, 1 C+J = 1 rep)

D. WARMDOWN
rollout: thoracic spine
seated forward bend