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Tuesday November 18

General Warm Up Dynamic Warm Up Press 5x2, last 3 sets at 90% For Time: 40 Cal Row 40 STO (95/65) 40 Box Jump Overs 40 Cal Row Cash Out: Bench 3x5, Dips 3x6, Ring Row 3x10

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Monday November 3

General Warm Up Dynamic Warm Up Squat 4x3, last 1 at 90% EMOM 12 Even- C&J, 5 WB (20/14) Odd- Snatch, 5 Burpees Cash Out: Pull Ups 4x6, Sit Ups 3x25

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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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