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Wednesday December 24

Classes at 5:30am, 6:30am, 12pm, Open gym until 4pm! General Warm Up Clean Progression Clean Every 90 sec for 15 min 3 reps up to 75% 12 Days of Xmas 1 Snatch (75/45) 2 Thrusters (75/45) 3 STO (75/45) 4 Hang Cleans (75/45) 5 K2E 6 Pull Ups or 1 Rope Climb 7 KB Swings (24/16) 8 WB (20/14) 9 Box Jumps (24/20) 10 DU 11 Burpees ...

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Tuesday December 24:

Classes at 8am and 12pm! Dynamic Warm Up Squat 4x3 at 85% 5 RFT 5 Front Squat (115/75) 10 T2B 15 WB (20/14) Cash Out: Pull Ups 3xFail, Dips 3x8, GHR or RDL 3x5

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