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Saturdy May 9

General Warm Up Snatch Progression Every 75 seconds for 12 min 2x(SGDL, Hang Snatch, Snatch Balance, SG Push Press, OHS) AMRAP 15 15cal Row 10 Box Jumps (30/24) 5 Push Jerks Cash Out: Mobility

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Tuesday Cinco de Mayo

General Warm Up Dynamic Warm Up Alternate between movements at 60 sec intervals Press 5x8 at 50% Ring Rows 5x8 AMRAP 8 3-6-9-12… Clean (115/75) Push Ups 10-20-30-40… DU Cash Out: Dips 3x8, Lateral Raise 3x10

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Tuesday April 28

General Warm Up Dynamic Warm Up Alternate between movements at 75 sec intervals Press 4x8 at 50% Ring Rows 4x8 AMRAP 10 15 Push Press (75/45) 15 Box Jumps (24/20 200m Cash Out: Dips 3x8, Lateral Raise 3x10 LionHeart Barbell Clean Pull + Hang Clean + Push Jerk Pendlay Row 4x8 Upright Barbell Row 4x8 Pull Ups 3xME

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