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Wednesday January 28

General Warm Up Clean & Jerk Progression Every 90 sec for 15 min Clean + Push Press + Jerk Fight Gone Better 3 1 min max WB (20/14) 1 min max Hang Cleans (75/45) 1 min max Box Jumps (20") 1 min max Push Press (75/45) 1 min max cal row 1 min rest Cash Out: Dips 3x8, Band Lateral Raise ...

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Tuesday January 27

General Warm Up Dynamic Warm Up Press 7x5, last 3 at top weight 8 RFT 12 Slam Balls 10 Pull Ups 8 Push Ups 15 min cap! Cash Out: Sumo DL 3x10, Single Leg Glute Bridge 3x8

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Monday January 26

General Warm Up Dynamic Warm Up Squat 7x5, last 3 at top weight Every 2:00, for a total of four sets, complete the following as quickly as possible: 3 Hang Cleans 6 Burpees 50 DU Cash Out: Bench 3x8, Ring Row 3x10, V-Ups 3x15

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