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Friday January 2

General Warm Up Dynamic Warm Up Deadlift 5x3, last 2 at 75% "DG" AMRAP 10 8 T2B 8 Thrusters (95/65) 12 Lunges (95/65) Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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Wednesday June 18

General Warm Up Clean Progression Clean 4x(3+2), last set at 80% "Rahoi" AMRAP 12 12 Box Jumps 6 Thrusters 6 Bar facing Burpees Cash Out: KB RDL 3x6, Plank 3x45 sec

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Monday May 26

General Warm Up Clean Progression Clean 4x(3+2), last 2 @65% "DT" 5 RFT 12 DL (155/105) 9 Hang Cleans (155/105) 6 Push Jerks (155/105)

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