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Tuesday September 2

General Warm Up Dynamic Warm Up Jerk Every 90 sec for 12 min 3-4 reps up to 65% 3 Rounds, AMRAP 3 3 Hang Clean (135/95) 6 Push Ups 9 KB Swings Rest 1 min Cash Out: Pull Ups 4x5, Sit Ups 3x25

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Tuesday August 26

Tuesday August 26: General Warm Up Dynamic Warm Up Jerk Every 90 sec for 15 min 3 reps up to 75% 2 Rounds 50 DU 40 KB Swings (24/16) 30 Sit Ups 20 Burpees over Bar 10 STO (95/65) Cash Out: Pull Ups 4x5, L-Sit 3x20 sec

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Tuesday August 19

General Warm Up Dynamic Warm Up Jerk EMOM 12 2 Reps up to 70% 3 RFT 400m 21 WB (20/14) 12 Ring Rows Cash Out: Pull Ups 4x5, L-Sit 3x20 sec

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