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Tuesday March 24

General Warm Up Dynamic Warm Up Press 4x3, last 1 at 90% EMOM 10 5 WB (20/14) 3 DL 1 GTO Cash Out: Dips 3x8, Split Squats 3x5, Band Lateral Raise 3x10

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Tuesday March 17

General Warm Up Dynamic Warm Up Press 3x3, last 1 at 75% 500m Row 30 WB (20/14) 20 T2B 10 GTO (115/75) 20 T2B 30 WB (20/14) 500m Row Cash Out: Dips 3x8, Split Squats 3x5, Band Lateral Raise 3x10

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Wednesday March 11

General Warm Up Snatch Progression Snatch Every 90 sec for 8 Rds 1 Snatch + 1 OHS + 1 Sn. Bal AMRAP 12 3 Cleans (115/75) 6 STO (115/75) 9 Deadlifts (115/75) 12 Air Squats 15 Cal Row Cash Out: Good Morning 3x8, Plank 3x60

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