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Saturday December 6

Classes at 9am and 10:30am, Weightlifting at 12pm General Warm Up Snatch Progression Snatch Every 2 min for 20 min 1 Rep or 3 position AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats EMOM 1 C&J (135/95) Cash Out: Mobility

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Friday December 5

General Warm Up Dynamic Warm Up Deadlift 20 min to est 1 RM "Jackie" 1000m Row 50 Thrusters (45/30) 30 Pull Ups Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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Wednesday December 3

General Warm Up Clean Progression Clean Every 2 min for 20 min 1 Rep or 3 position AMRAP 12 12 STO (115/75) 10 Burpees over Bar 8 T2B Cash Out: Good Mornings 3x5, Lunges 3x5

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