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Saturday September 20

General Warm Up Snatch Progression Every 90 sec for 12 min 3 Position Snatch 4 RFT 400..300..200..100m Row 10 Box Jumps (30/24) 20 KB Swings (24/16) 30 WB (20/14) Cash Out: Mobility

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Wednesday September 17

General Warm Up Clean Progression EMOM 12 2 Clean + 1 Jerk 15-12-9 T2B Lunges (24/16) 200m Cash Out: Good Mornings 3x5, Lunges 3x5

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Wednesday September 10

General Warm Up Snatch Progression Snatch Every 2 min for 20 min 3 reps up to 80% 3 RFT 400m 10 Sumo Deadlift (115/75) 15 T2B Cash Out: Good Mornings 3x5, Lunges 3x5 Skills/Drills: Muscle Snatch from Hip - 5x3

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