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Wednesday April 15

General Warm Up Clean Progression Clean Every 90 sec for 12 min 1 Power Clean 1 Clean 1 Jerk 1,000m Row 40 KB Swings (24/16) 30 Lunges (75/45) 20 C2B 10 HSPU Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Hold 3x30

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Wednesday March 18

General Warm Up Clean Progression Clean & Jerk Every 2 min for 6 Rds 1 Clean + 2 Jerk On a 12 min Clock "Annie" 50-40-30-20-10 DU Sit Ups With remaining time "Cindy" 5 Pull Ups 10 Push Ups 15 Air Squats Score Annie and Rounds of Cindy Cash Out: Good Morning 3x8, Plank 3x60

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Saturday March 14

General Warm Up Clean Progression Clean & Jerk Every 90 sec for 8 Rds 1 Clean + 1 FS + 1 Jerk 5 RFT 10 KB Swings (32/24) 8 Burpees 6 K2E 4 GTO (95/65) 1 Rope Climb Mobility

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