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Monday November 10

General Warm Up Dynamic Warm Up Squat 4x2, last 2 sets at 80% AMRAP 4 5 Hang Cleans (115/75) 10 T2B Rest 1 min AMRAP 4 5 Hang Cleans (115/75) 10 T2B Cash Out: Pull Ups 4x6, Sit Ups 3x25, DL 3x10

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Wednesday November 5

General Warm Up Snatch Progression Snatch Every 90sec for 15 min 1 Snatch AMRAP 12 10 T2B 10 MBC (20/14) 30 DU Cash Out: Good Mornings 3x5, Lunges 3x5

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Friday October 31

General Warm Up Dynamic Warm Up Deadlift 3x3, last 1 at 75% AMRAP 12 3 GTO (95/65) 6 Goblet Squat (24/16) 12 Lunges (24/16) 24 DU Cash Out: Hollow Body Hold/L-Sit 4x20 sec, Bent Over Row 3x5

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