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Saturday October 18

General Warm Up Clean Progression Clean Every 90 sec for 15 min Hip + Above Knee + Below Knee AMRAP 20 3 Thrusters (115/75) 6 Burpees over Bar 12 Cal Row 24 DU Cash Out: Mobility

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Friday October 17

General Warm Up Dynamic Warm Up Deadlift 4x5, last 1 at 80% 4 RFT 3 Deadlift (135/95) 3 Hang Clean (135/95) 3 STO (135/95) 200m Cash Out: ME 500m Row

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Wednesday October 15

General Warm Up Snatch Progression Snatch AMRAP 12 4 GTO (95/65) 8 Lunges 16 WB (20/14) Cash Out: Good Mornings 3x5, Split Squats 3x5

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