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Saturday March 14

General Warm Up Clean Progression Clean & Jerk Every 90 sec for 8 Rds 1 Clean + 1 FS + 1 Jerk 5 RFT 10 KB Swings (32/24) 8 Burpees 6 K2E 4 GTO (95/65) 1 Rope Climb Mobility

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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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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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