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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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Wednesday April 23

Dynamic Warm Up Snatch Progression Hang Snatch + OHS 4x(3+3) FGB 3 1 min max WB (20/14) 1 min max Push Press (75/45) 1 min max Box Jumps (24/20) 1 min max SDHP (75/45) 1 min max Row (cal) 1 min rest Beginners Use (45/25) Cash Out: Bench Press 3x10, Ring Rows 3x8

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Tuesday April 15:

Dynamic Warm Up Squat 4x1, last set at 85% "Christine", 3 RFT 500m Row 12 BW DL 21 Box Jumps (24/20) 15 min Cap! Cash Out: Good Mornings 3x10, Sit Ups 2x30

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