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5 sets of 5 Squats (should be a heavier/medium weight; over emphasize exploding up from the bottom of the squat)

(45 seconds rest in between sets)

10 sets of 3 Jump Squats with weight

(should be a heavier weight; over emphasize jumping as high as you can)

(45 seconds rest in between sets)

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Explosive Movements 

Warm up with power cleans

2 sets with a weight you can do 10 times

1 set with a weight you can do 8 times

1 set with a weight you can do 5 times

Working Sets

10 sets of 3 power cleans

(45 seconds rest in between sets and it should be a heavier weight)

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