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Monday March 23

General Warm Up Dynamic Warm Up Squat 4x3, last 1 at 90% AMRAP 3 (x3) 5 Cleans (115/75) 10 Burpees Rest 1 min Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Friday March 20

General Warm Up Dynamic Warm Up Deadlift 3x3, last 1 at 75% PWOD, AMRAP 12, alt movements 10 GTO (75/45) 10 Thrusters (75/45) 30 DU Cash Out: Pull Ups 5x5, Band Pulls 3x10, GHD Sit Ups 3x15

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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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