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Saturday May 2

General Warm Up Snatch Progression Every 75 sec for 12 min 2x(Hang Snatch + Snatch) For Time 10 HSPU 20 DL (225/155) 30 Pull Ups 40 KB Swings (24/16) 50 Box Jumps (24/20) 100 DU 400m w/ Sandbag Cash Out: Mobility

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Wednesday March 4

General Warm Up Clean Progression Clean Every 90 sec for 8 Rds Hang Clean, Low Hang Clean, Clean 500m Row 5 GTO (135/95) 20 T2B 20 KB Swings (32/24) 5 Thrusters (135/95) 20 K2E 20 KB Swings (32/24) 500m Row Cash Out: Good Morning 3x8, Plank 3x60

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Friday December 19

General Warm Up Dynamic Warm Up Deadlift 5x3, Last 3 at 80% 1,000m Row 50 DU 40 KB Swings (24/16) 30 T2B 20 Lunges (45/25) 10 Clean (135/95) Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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