Day 1
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Exercise 1 : Clean Pull 3 sets of 4 @ 70% Bodyweight
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Exercise 2 : Back Squat 3 sets of 5 @ 60% Bodyweight
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Exercise 3 : Dumbell Single Leg RDL 3 sets of 10 Each leg @ 15% Bodyweight
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Exercise 4 : Forward Sled Push 3 x 30 Yds 25 to 45 Lbs depending on athlete
Day 2
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Exercise 1 : Hang Clean to Front Squat 3 sets of 3 @ 60% Bodyweight
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Exercise 3 : Dumbell Bench Supported Row 3 sets of 10 Each arm @ 15% Bodyweight
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Exercise 4 : Power Step Up 3 sets of 10 Each Leg
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Day 3
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Exercise 1 : Trap Bar Deadlift 3 sets of 5 @ 60% Bodyweight
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Exercise 2 : Pull Ups 3 sets of 5 - Can use pull up machine to get proper reps if needed
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Exercise 4 : Kettlebell Swing 3 sets of 10
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