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Wednesday January 7

General Warm Up Snatch Progression Snatch Every 2 min for 20 min 3 reps up to 80% AMRAP 12 12 Box Jumps 9 T2B 6 STO (115/75) Cash Out: Good Mornings 3x5, Split Squat 3x5

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Tuesday December 30

General Warm Up Dynamic Warm Up Jerk Every 90 sec for 12 min 3-4 reps up to 65% AMRAP 12 10 STO (95/65) 8 T2B 6 Burpees over Bar Cash Out: Bench 3x5, Ring Row 3x10

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Monday December 22

General Warm Up Dynamic Warm Up Front Squat 7x2, Last 4 at 85% AMRAP 8 10 Thrusters (95/65) 15 KB Swings (24/16) 20 Box Jumps (24/20) Cash Out: Pull Ups 4x6, Dips 3x6, Sit Ups 3x25

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