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Monday October 6

General Warm Up Dynamic Warm Up Squat 4x3, last 2 at 70% 25 Cal Row 3 Rounds 3 Clean (115/75) 6 Front Squat (115/75) 9 DL (115/75) 25 Cal Row Cash Out: Bench 3x6, Dips 3x8

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Friday September 26

General Warm Up Dynamic Warm Up Deadlift 5x5, last 3 at 75% 3 RFT 400m/500m Row 21 KB Swings (24/16) 12 Front Squats (95/65) Cash Out: GHD Sit Ups 3x15, 2x500m Row

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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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