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Friday April 24

General Warm Up Dynamic Warm Up Deadlift 20 min to est 1 RM "Baseline" 400m 40 AS 30 Sit Ups 20 Push Ups 10 Pull Ups or AMRAP 10 "Baseline" Cash Out: Band Pull 3x10, GHD Plank 3x20 LionHeart Barbell Max Snatch Max Clean and Jerk

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Tuesday April 21

General Warm Up Dynamic Warm Up Press 20 min to est 1 RM "Jackie" 1000m Row 50 Thrusters (45/30) 30 Pull Ups Cash Out: Pull Ups 5x5, Dips 3x8, Lateral Raise 3x10

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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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