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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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Saturday November 15

General Warm Up Snatch Progression Snatch Every 90sec for 15 min 1 Sn DL + 1 Sn pull + 1 Snatch "Dirty 30" Box Jumps (24/20) Jumping Pull Ups KB Swings (16/12) Walking Lunges K2E Push Press (45/30) Good Mornings (45/30) WB (20/14) Burpees DU Cash Out: Mobility

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Monday November 10

General Warm Up Dynamic Warm Up Squat 4x2, last 2 sets at 80% AMRAP 4 5 Hang Cleans (115/75) 10 T2B Rest 1 min AMRAP 4 5 Hang Cleans (115/75) 10 T2B Cash Out: Pull Ups 4x6, Sit Ups 3x25, DL 3x10

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