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Wednesday April 29

General Warm Up Clean Progression Every 75 sec for 12 min Clean + FS + Jerk "Helen" 3 RFT 400m 21 KB Swings (24/16) 12 Pull Ups Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Hold 3x30

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Wednesday August 6

General Warm Up Snatch Progression Snatch 3x1, last set at 85% "Helen" 400m 21 KB Swings (24/16) 12 Pull Ups KB RDL 3x6, Plank 3x60 sec

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Monday April 1:

Dynamic Warm Up Squat 4x2, last 2 sets at 80% "Helen" 3 RFT 400m 21 KB Swings (24/16) 12 Pull Ups Cash Out: Good Mornings 2x10, Sit Ups 2x20

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