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Saturday March 21

General Warm Up Snatch Progression Snatch Every 2 min for 6 Rds 1 Snatch DL + 1 Snatch For Time: 10 HSPU 15 FS (135/95) 20 C2B 25 Box Jumps 50 WB (20/14) 100 DU 500m Row Cash Out: Mobility

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Friday December 19

General Warm Up Dynamic Warm Up Deadlift 5x3, Last 3 at 80% 1,000m Row 50 DU 40 KB Swings (24/16) 30 T2B 20 Lunges (45/25) 10 Clean (135/95) Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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Wednesday December 3

General Warm Up Clean Progression Clean Every 2 min for 20 min 1 Rep or 3 position AMRAP 12 12 STO (115/75) 10 Burpees over Bar 8 T2B Cash Out: Good Mornings 3x5, Lunges 3x5

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