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Friday December 19

General Warm Up Dynamic Warm Up Deadlift 5x3, Last 3 at 80% 1,000m Row 50 DU 40 KB Swings (24/16) 30 T2B 20 Lunges (45/25) 10 Clean (135/95) Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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Thursday December 18

Rest Day/Open Gym 5:30am-10pm

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Wednesday December 17

General Warm Up Snatch Progression Snatch EMOM 12 2 Reps, up to 70% AMRAP 10 30 DU 15 GTO (75/45) Cash Out: Bench 3x5, Ring Row 3x10

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