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Monday August 18

Monday August 18: General Warm Up Dynamic Warm Up Front Squat 5x3, Last 3 at 80% AMRAP 5 3 Hang Cleans (115/75) 3 STO (115/75) 6 Burpees over Bar Rest 2 min AMRAP 5 3 Hang Cleans (115/75) 3 STO (115/75) 6 Burpees over Bar Cash Out: Bench 3x6, Dips 3x8

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Friday August 8

General Warm Up Dynamic Warm Up Deadlift 3x1, last set at 85% AMRAP 15 1,000m Row With time left: 5 GTO (95/65) 10 Lunges (24/16) 15 KB DL (24/16) Cash Out: L Sit 3x20 sec, Hollow Body 3x20 sec, Sit Ups 3x20

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Monday July 28

General Warm Up Dynamic Warm Up Squat 5x2, Last 3 at 90% AMRAP 5 5 FS (115/75) 20 DU Rest 2 Minutes AMRAP 5 5 FS (115/75) 20 DU Cash Out: Bench 3x8, GHD Sit Ups 3x15

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