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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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Tuesday January 20

Tuesday January 20: General Warm Up Dynamic Warm Up Press 7x5, last 3 at top weight For Time... 20 STO (115/75) 200m Row 15 STO (115/75) 400m Row 10 STO (115/75) 600m Row Cash Out: Sumo DL 3x10, Single Leg Glute Bridge 3x8

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