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Wednesday March 11

General Warm Up Snatch Progression Snatch Every 90 sec for 8 Rds 1 Snatch + 1 OHS + 1 Sn. Bal AMRAP 12 3 Cleans (115/75) 6 STO (115/75) 9 Deadlifts (115/75) 12 Air Squats 15 Cal Row Cash Out: Good Morning 3x8, Plank 3x60

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Monday March 9

General Warm Up Dynamic Warm Up Squat 5x3, last 3 at 80% AMRAP 4 3 Cleans (135/95) 6 Burpees 9 V-Ups Rest 2 min AMRAP 4 3 Cleans (135/95) 6 Burpees 9 V-Ups   Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Friday March 6

General Warm Up Dynamic Warm Up Deadlift 4x3, last 2 at 70% AMRAP 15 5 C2B 10 Lunges (45/25) 20 WB (20/14) 1 Clean Cash Out: Pull Ups 5x5, Band Pulls 3x10, GHD Sit Ups 3x15

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