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Wednesday May 14

General Warm Up Snatch Progression Hang Snatch 5x5, last 1 at 70% "Baseline x2" 800m 80 Air Squats 60 Sit Ups 40 Push Ups 20 Pull Ups Cash Out: Good Mornings 3x8, Hanging Leg Raise 3x8

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Thursday April 24

Dynamic Warm Up Deadlift 15 Min to est 1 RM or 3 RM for intermediate 5 RM for beginners "Baseline", For Time 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Rest 2 min Repeat Cash Out: Lunges 3x10, Mountain Climber 2x30, Flutterkicks 2x30

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Friday January 31:

Dynamic Warm Up Deadlift 15 Min to est 1 RM or 3 RM for intermediate 5 RM for beginners "Baseline", For Time 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Rest 90 sec Repeat 10 min Cap! Cash Out: 4x15 Hollow Body Hold, Ring Rows 35 Reps

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