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Monday March 16

General Warm Up Dynamic Warm Up Squat 3x3, last 1 at 75% Every 3 min for 4 Rds 12 Burpees 8 Box Jumps 4 BW DL Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Friday March 13

General Warm Up Dynamic Warm Up Deadlift 5x3, last 3 at 80% EMOM 12 1 - 15 WB (20/14) 2 - 10 C2B 3 - 30 DU Cash Out: Band Pulls 3x10, GHD Sit Ups 3x15

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Wednesday February 25

General Warm Up Snatch Progression Snatch, EMOM 10 Hang Snatch + Snatch Partner WOD 12 RFT 5 GTO (135/95) 10 Push Ups 15 Air Squats Cash Out: Good Mornings 3x8, GHD Plank Hold 3x30sec

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