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Monday March 2

General Warm Up Dynamic Warm Up Squat 4x3, last 2 at 70% AMRAP 10 5 Pull Ups 10 Push Ups 15 Air Squats EMOM 3 C&J (115/75) Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Monday August 11

General Warm Up Dynamic Warm Up Clean 1 RM "Grace" 30 C&J (135/95) 7 min cap! Cash Out: Bench 3x8, Pull Ups 4x6

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Monday May 19

General Warm Up Dynamic Warm Up Front Squat 6x2, last 3 at 85% Clean Progression Jerk Progression "Grace" 30 C&J (135/95) 7 min cap! Cash Out: Step Ups 2x10, Sit Ups 3x20

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