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Monday April 20

General Warm Up Dynamic Warm Up Squat 20 min to est 1 RM 3 RFT 250m Row/200m Run 5 KB Swings (32/24) 10 Burpees 15 Box Jumps Cash Out: Bench 3x5, Ring Rows 3x8

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Saturday April 18

General Warm Up Snatch Progression Snatch Every 90 sec for 12 min 1 Hang Snatch 1 Snatch 6 RFT 20 Cal Row 10 STO (95/65) 5 Burpee Pull Ups Cash Out: Mobility

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Wednesday April 15

General Warm Up Clean Progression Clean Every 90 sec for 12 min 1 Power Clean 1 Clean 1 Jerk 1,000m Row 40 KB Swings (24/16) 30 Lunges (75/45) 20 C2B 10 HSPU Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Hold 3x30

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