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I have an 80 mm front shock (fork) and the back shock says it's 3 inches. What size jumps can I do without ruining the bike or shocks?
This depends on technique, rather than equipment; Trials riders regularly drop several feet on rigid bikes.
You should use your legs to absorb the shock of landing to reduce the work done by the suspension, just as you would when jumping down from a height without a bike.
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