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Wednesday July 30

General Warm Up Clean Progression Clean & Jerk 5x(2+1), last 3 at 90% For Time 800m 15 Clean (95/65) 400m 10 Clean (115/75) 200m 5 Clean (135/95) Cash Out: Lunge 3x6, Sit Ups 3x25

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Tuesday July 29

General Warm Up Dynamic Warm Up Press 5x2, Last 3 at 90% 500m Row 3 RFT 20 Pull Ups 15 STO (75/45) 10 Thrusters (75/45) 500m Row Cash Out: Good Mornings 3x6, Ring Rows 4x10

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Monday July 28

General Warm Up Dynamic Warm Up Squat 5x2, Last 3 at 90% AMRAP 5 5 FS (115/75) 20 DU Rest 2 Minutes AMRAP 5 5 FS (115/75) 20 DU Cash Out: Bench 3x8, GHD Sit Ups 3x15

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