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Tuesday January 20

Tuesday January 20: General Warm Up Dynamic Warm Up Press 7x5, last 3 at top weight For Time... 20 STO (115/75) 200m Row 15 STO (115/75) 400m Row 10 STO (115/75) 600m Row Cash Out: Sumo DL 3x10, Single Leg Glute Bridge 3x8

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Saturday January 10

General Warm Up Clean Progression Clean Every 2 min for 20 min 3 reps up to 80% 5 RFT 3 HSPU 6 GTO (135/95) 12 KB Swings (24/16) 24 DU Cash Out: Mobility

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Saturday January 3

General Warm Up Snatch Progression Snatch Every 90 sec for 12 min 3-4 reps up to 65% 5 RFT 7 Burpee Pull Ups 7 Cleans (135/95) 7 KB Swings (32/24) 14 Cal Row Cash Out: Mobility

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