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Wednesday August 20

General Warm Up Clean Progression Clean EMOM 12 2 Reps, up to 70% Row 1,000m 20 T2B Row 750m 40 V-Ups Row 500m 60 Sit Ups Cash Out: Good Mornings 3x5, Lunges 3x5

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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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