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Haulting clean deadlift + power clean
75% x 2 x 7; Pause at the knee and at the hip for the deadlift, go back down to the floor and complete a power clean. Do this twice x 5 sets. If you don’t have a max clean yet, go by feel. Each set is a total of 2 deadlifts and 2 power cleans.
3 rounds
10 power cleans
20 front rack lunges(10 each side)

Weight choices:
115/80, 95/65, 75/55, 65/45

Eccentric hamstring curls
3 sets of 8; use the green sliders

[youtube=http://youtu.be/absb5s7r40I]