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Saturday December 20

General Warm Up Clean Progression Clean EMOM 12 2 Reps, up to 70% 6 RFT 5 GTO (135/95) 10 Burpees over Bar 25 DU 1 Rope Climb Cash Out: Mobility

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Saturday December 6

Classes at 9am and 10:30am, Weightlifting at 12pm General Warm Up Snatch Progression Snatch Every 2 min for 20 min 1 Rep or 3 position AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats EMOM 1 C&J (135/95) Cash Out: Mobility

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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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