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Saturday November 29

Classes at 9am and 10:30am General Warm Up Snatch Progression Snatch Every 90 sec for 15 min 1 Hang Snatch 1 OHS 1 Snatch Partner WOD One partner works at a time 100 Power Clean (115/75) 2000m Row 100 Burpees Partition however you like Cash Out: Mobility

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Tuesday November 11

General Warm Up Dynamic Warm Up Press 4x2, last 2 sets at 80% For Time: 1000m Row 40 KB Swings 30 Box Jumps 20 Lunges (95/65) 10 STO (95/65) Cash Out:Bench 3x5, Dips 3x6, Ring Row 3x10

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Monday July 21

General Warm Up Dynamic Warm Up Squat 4x2, last 2 sets at 80% 3 RFT 500m Row 50 DU 25 Thrusters (45/30) Cash Out: Bench 3x8, GHD Sit Ups 3x15

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