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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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Tuesday December 2

General Warm Up Dynamic Warm Up Press 20 min to est 1 RM Partner WOD 6 RFT, Alt Rds 6 Hang Clean (135/95) 12 Box Jumps (24/20) Cash Out: Bench 3x5, Dips 3x6, Ring Row 3x10

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