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Saturday November 1

General Warm Up Snatch Progression Snatch Every 90 sec for 15 min 1 above the knee 1 below the knee Partner WOD, AMRAP 20 200m Row 10 WB (20/14) 10 Russian Swings (24/16) One person works to complete a round while one person rests Cash Out: Mobility

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Friday October 31

General Warm Up Dynamic Warm Up Deadlift 3x3, last 1 at 75% AMRAP 12 3 GTO (95/65) 6 Goblet Squat (24/16) 12 Lunges (24/16) 24 DU Cash Out: Hollow Body Hold/L-Sit 4x20 sec, Bent Over Row 3x5

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Thursday October 30

Rest Day/Open Gym 5:30am-10:00pm Competition Prep 6:30-8pm

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