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Friday October 3

General Warm Up Dynamic Warm Up Deadlift 3x5, last 1 at 70% AMRAP 12 15 WB (20/14) 10 Burpees Cash Out: GHD Sit Ups 3x15, 2x60 sec Farmer's Walk

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Monday September 29

General Warm Up Dynamic Warm Up Squat 3x5, last 1 at 70% AMRAP 7, 3, 3, 6, 6, 9… Front Squats (95/65) C2B Pull Ups Cash Out: Bench 3x6, Dips 3x8

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Wednesday September 24

Wednesday September 24: General Warm Up Snatch Progression Snatch Every 90 Seconds for 12 min Hang + Low Hang + OHS AMRAP 4 3 Clean (95/65) 7 Push Ups Rest 2 min AMRAP 4 3 GTO (95/65) 7 Push Ups Cash Out: Good Mornings 3x5, Lunges 3x5

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