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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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Monday June 30

General Warm Up Dynamic Warm Up Squat 5x3, last 3 at 80% For Time: 800m 50 Thrusters (45/30) 30 Pull Ups Cash Out: Lunge 3x6, GHD Sit Ups 3x12

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