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Friday December 5

General Warm Up Dynamic Warm Up Deadlift 20 min to est 1 RM "Jackie" 1000m Row 50 Thrusters (45/30) 30 Pull Ups Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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Wednesday August 13

General Warm Up Dynamic Warm Up Skill - TBD by coach 1600m for time Rest 5 min 800m Rest 3 min 400m 20 min cap! Cash Out: Split Squat 3x6, GHD Sit Ups 3x15

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Wednesday August 6

General Warm Up Snatch Progression Snatch 3x1, last set at 85% "Helen" 400m 21 KB Swings (24/16) 12 Pull Ups KB RDL 3x6, Plank 3x60 sec

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