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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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Saturday July 19

General Warm Up Snatch Progression Snatch 4x3, last set at 90%, 30 sec between reps Partner "Cindy" AMRAP 20 1. 200M 2. 5 Pull Ups 10 Push Ups 15 Air Squats Cash Out: Mobility

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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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