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Wednesday July 23

General Warm Up Snatch Progression Snatch 4x3 position, last 2 sets at 80% EMOM 15 5 WB (20/14) 3 Burpees 1 Hang Snatch Cash Out: KB RDL 3x6, Plank 3x60 sec

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Friday July 4

General Warm Up Jerk Progression EMOM 10 2 Jerk 8 RFT 200m 11 Burpee DL (155/105) Cash Out: 400m Walk

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Monday June 16

General Warm Up Dynamic Warm Up Squat 4x5, last set at 80% EMOM 10 1 Clean 10 SDHP (24/16) Cash Out: Lunge 3x6, GHD Sit Ups 3x10

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