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Friday November 14

General Warm Up Dynamic Warm Up Deadlift 4x2, last 2 sets at 80% Tabata, 8 rounds, 1 round is each of the 4 movements Burpees Squats Push Ups DL (95/65) Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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Monday June 16

General Warm Up Dynamic Warm Up Squat 4x5, last set at 80% EMOM 10 1 Clean 10 SDHP (24/16) Cash Out: Lunge 3x6, GHD Sit Ups 3x10

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Tuesday May 20

General Warm Up Dynamic Warm Up Jerk Progression Jerk 6x2, last 2 at 80% 1600m for time Rest 5 min 800m Rest 3 min 400m 18 min cap! Cash Out: Bench 3x6, Bent over Row 3x6

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