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Wednesday March 11

General Warm Up Snatch Progression Snatch Every 90 sec for 8 Rds 1 Snatch + 1 OHS + 1 Sn. Bal AMRAP 12 3 Cleans (115/75) 6 STO (115/75) 9 Deadlifts (115/75) 12 Air Squats 15 Cal Row Cash Out: Good Morning 3x8, Plank 3x60

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Saturday March 7

General Warm Up Snatch Progression Snatch Every 90 sec for 8 Rds Hang Snatch, Low Hang Snatch, Snatch 5 RFT 3 HSPU 6 Squat Clean (75/45) 12 STO (75/45) 24 Cal Row Cash Out: Mobility

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Friday February 13

General Warm Up Dynamic Warm Up Deadlift 5x5, last 3 at 75% For Time 1,000m Row 40 Lunges 30 T2B 20 Thrusters (95/65) 10 HSPU Cash Out: Pull Ups 4x5, Band Pulls 3x10, GHD Sit Ups 3x15

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