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Friday July 18

General Warm Up Dynamic Warm Up Deadlift 4x3, last set at 90% 5 RFT 3 DL (135/95) 6 Hang Clean (135/95) 12 KB Swings (32/24) 24 DU Cash Out: Pull Ups 5x5, Hollow Body Hold 2 sets (30 on 30 off, 20 on 20 off, 10 on rest 90s sec)

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Wednesday July 16

General Warm Up Clean Progression Clean 4x(3+1), last set at 90% 50 WB (20/14) 200m 25 Pull Ups 400m 25 Pull Ups 200m 50 WB (20/14) Cash Out: KB RDL 3x6, Plank 3x60 sec

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Wednesday July 9

General Warm Up Snatch Progression Hang Snatch 3x3 position, last set at 75% 3 RFT 400m 21 KB Swings (24/16) 12 Push Ups Cash Out: KB RDL 3x6, Plank 3x60 sec

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