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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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Wednesday October 22

General Warm Up Snatch Progression Snatch Every 2 minutes for 7 Rounds Hang Snatch + OHS + Snatch EMOM 12 1 Thruster 7 Burpees Cash Out: Good Mornings 3x5, Split Squats 3x5

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Wednesday October 1

General Warm Up Clean Progression Clean Every 2 minutes for 20 min 3 position clean EMOM 12 1 Clean 25 DU Cash Out: Good Mornings 3x5, unges 3x5

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