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Wednesday August 6

General Warm Up Snatch Progression Snatch 3x1, last set at 85% "Helen" 400m 21 KB Swings (24/16) 12 Pull Ups KB RDL 3x6, Plank 3x60 sec

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Saturday April 26:

Dynamic Warm Up Clean Progression Clean + Thruster 5x(3+1) 3 RFT 800m Run 15 Box Jumps 10 T2B 5 Burpees Cash Out: Dips 3x8, L-Sit Hold 3x20 sec

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Monday April 21

Dynamic Warm Up Press 15 Min to est 1 RM or 3 RM for intermediate 5 RM for beginners 1 min Row 22spm 1 min Row 25spm 1 min Row 28spm 30 sec max Row 2,000m Row For Time Cash Out: Pull Ups 3x8, Plank 3x40 sec

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