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Wednesday February 18

General Warm Up Clean Progression Clean, every 90 seconds for 10 rounds 1 Hang Power Clean, 1 Front Squat, 1 Clean 1,000m Row 90 WB (20/14) 60 DU 30 T2B 12 Min Cap! Cash Out: Good Morning 3x8, GHD Plank 3x25 sec

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Wednesday January 28

General Warm Up Clean & Jerk Progression Every 90 sec for 15 min Clean + Push Press + Jerk Fight Gone Better 3 1 min max WB (20/14) 1 min max Hang Cleans (75/45) 1 min max Box Jumps (20") 1 min max Push Press (75/45) 1 min max cal row 1 min rest Cash Out: Dips 3x8, Band Lateral Raise ...

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Wednesday December 31

Classes at 5:30am, 6:30am, 12pm, 4:30pm, and 5:30pm General Warm Up Clean Progression Clean Every 90 sec for 12 min 3-4 reps up to 65% 3 Rounds, AMRAP 3 3 Hang Clean (135/95) 6 Push Ups 9 Air Squats Rest 1 min Cash Out: Good Mornings 3x5, Lunges 3x5

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