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Saturday September 20

General Warm Up Snatch Progression Every 90 sec for 12 min 3 Position Snatch 4 RFT 400..300..200..100m Row 10 Box Jumps (30/24) 20 KB Swings (24/16) 30 WB (20/14) Cash Out: Mobility

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Friday September 19

General Warm Up Dynamic Warm Up Deadlift 4x5, last 2 at 65% AMRAP 15 4 HSPU 8 V-Ups 12 Burpees Cash Out: 3x10 Hollow Body Rocks, 2xAMRAP 1 DU

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Wednesday September 17

General Warm Up Clean Progression EMOM 12 2 Clean + 1 Jerk 15-12-9 T2B Lunges (24/16) 200m Cash Out: Good Mornings 3x5, Lunges 3x5

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