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Friday November 21

General Warm Up Dynamic Warm Up Deadlift 5x2, last 3 sets at 90% AMRAP 15 250m Row 10 HRPU 5 BW DL 1 Rope Climb or 7 Pull Ups Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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Wednesday November 19

General Warm Up Snatch Progression Snatch Every 90sec for 15 min 1 Hang Snatch + 1 OHS + 1 Snatch 5 RFT 5 GTO (115/75) 10 Burpees over Bar 30 DU Cash Out: Good Mornings 3x5, Lunges 3x5

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Monday November 17

General Warm Up Dynamic Warm Up Squat 5x2, last 3 sets at 90% EMOM 12 1. 12 WB (20/14) 11'/10' 2. 10 Snatches (75/45) 3. 8 Thrusters (75/45) Cash Out: Sit Ups 3x25, DL 3x10

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