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Monday May 11

General Warm Up Dynamic Warm Up Alt between movements at 75 second intervals Front Squat 4x10 at 50% KB Swings 4x12 Every 3 min for 5 Rounds 200m 3 Touch and Go Cleans Cash Out: Bench 3x5, Hanging Leg Raise 3x10

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Wednesday April 29

General Warm Up Clean Progression Every 75 sec for 12 min Clean + FS + Jerk "Helen" 3 RFT 400m 21 KB Swings (24/16) 12 Pull Ups Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Hold 3x30

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Wednesday April 22

General Warm Up Snatch Progression Snatch Every 2 min for 20 min 1 Rep or 3 position Clean Every 2 min for 20 min 1 Rep or 3 Position Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Hold 3x30 LionHeart Barbell: Back Squat 10RM BTN SplitJjerk x 3 Upright Barbell Row 4x8

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