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Friday April 24

General Warm Up Dynamic Warm Up Deadlift 20 min to est 1 RM "Baseline" 400m 40 AS 30 Sit Ups 20 Push Ups 10 Pull Ups or AMRAP 10 "Baseline" Cash Out: Band Pull 3x10, GHD Plank 3x20 LionHeart Barbell Max Snatch Max Clean and Jerk

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Friday April 17

General Warm Up Dynamic Warm Up Deadlift 3x2, last set at 85% AMRAP 10 10 GTO (75/45) 8 T2B 30 DU Cash Out: Band Pull 3x10, GHD Plank 3x20

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Friday April 10

General Warm Up Dynamic Warm Up Deadlift 5x2, last 3 sets at 90% 3 RFT 200m/250m Row 10 Box Jumps (24/20) 5 BW DL Cash Out: Pull Ups 5x5, Band Pulls 3x10, GHD Sit Ups 3x15

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