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Tuesday December 16:

General Warm Up Dynamic Warm Up Jerk EMOM 12 2 Reps up to 70% Partner WOD 6 RFT, alternate movements 10 Pull Ups 15 WB (20/14) 30 DU Cash Out: Good Mornings 3x5, Lunges 3x5

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Wednesday September 17

General Warm Up Clean Progression EMOM 12 2 Clean + 1 Jerk 15-12-9 T2B Lunges (24/16) 200m Cash Out: Good Mornings 3x5, Lunges 3x5

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Tuesday September 9

Tuesday September 9: General Warm Up Dynamic Warm Up Jerk Every 2 min for 20 min 3 reps up to 80% 15-12-9 Thrusters (75/45) Burpees Push Press (75/45) 20 Lunges Cash Out: Pull Ups 4x5, Sit Ups 3x30 Skilss and Drills: Clean High Pull from Hip - 5x5

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