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Wednesday May 13

General Warm Up Every 75 sec for 12 min Clean Pull + Clean + Pause Front Squat + Push Press + Pause Jerk 4 RFT 20 Cal Row 15 Box Jumps (24/20) 10 KB Swings (32/24) Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Ext 3x10

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Saturdy May 9

General Warm Up Snatch Progression Every 75 seconds for 12 min 2x(SGDL, Hang Snatch, Snatch Balance, SG Push Press, OHS) AMRAP 15 15cal Row 10 Box Jumps (30/24) 5 Push Jerks Cash Out: Mobility

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Wednesday December 18:

Dynamic Warm Up Clean Progression Clean & Jerk 5x(3+1) at 80% 4 RFT 1 Barbell Complex 5 Box Jumps (30/24) 250m Row Cash Out: Ring Row 30 Reps

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