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Saturday April 4

General Warm Up Snatch Progression Snatch Every 90sec for 12 min 1 Sn DL + 1 Sn pull + 1 Snatch 4 RFT 5 HSPU 10 Box Jump Overs 15 Cal Row 1 Rope Climb Cash Out: Mobility

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Friday April 3

General Warm Up Dynamic Warm Up Deadlift 4x2, last 2 sets at 80% 500m Row/400m 40 WB (20/14) 30 T2B 20 Burpees 10 Power Cleans (135/95) Cash Out: Pull Ups 5x5, Band Pulls 3x10, GHD Sit Ups 3x15

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Wednesday March 25

General Warm Up Snatch Progression Snatch Every 90sec for 12 min 1 SGDL + 1 Hang Snatch + 1 Sn 1,000m Row 40 KB Swings (24/16) 30 T2B 20 STO (95/65) 10 C2B Cash Out: Good Morning 3x8, Plank 3x60  

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