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Wednesday April 30

General Warm Up Snatch Progression Hang Snatch 4x5, last 2 at 75% 1,000m Row 50 Air Squats 40 Sit Ups 30 Pull Ups 20 Cleans (75/45) 10 Snatch (75/45) Cash Out: Good Mornings 3x8, Hanging Leg Raise 3x8

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Friday March 21:

Dynamic Warm Up KB Swing: Hip Hinge Deadlift 3x3, last set at 75% Open Workout 14.4 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups Split Squat 4x6

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Tuesday February 25:

Dynamic Warm Up Squat 4x5 at 80% For Time: 60 WB (20/14) 50 Sit Ups 40 Lunges 30 Air Squats 20 Slam Balls 10 Box Jumps (30/24) Cash Out: KB RDL 3x10

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