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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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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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