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Tuesday January 6

Tuesday January 2: General Warm Up Dynamic Warm Up Front Squat 6x2, last 3 at 90% 4 Sets 2 min on, 1 min off 5 Burpees 5 Clean (135/95) Cash Out: Bench 3x5, Ring Row 3x10

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Wednesday December 31

Classes at 5:30am, 6:30am, 12pm, 4:30pm, and 5:30pm General Warm Up Clean Progression Clean 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 Air Squats Rest 1 min Cash Out: Good Mornings 3x5, Lunges 3x5

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Monday November 24

Classes at 6am, 12pm, 4:30pm, 5:30pm, 6:30pm Gym Closes at 8pm General Warm Up Dynamic Warm Up Squat 3x2, last set at 85% 3 rds for max reps 30 sec DU 30 sec rest 30 sec GTO (75/45) 30 sec rest 30 sec Cal Row 30 sec rest Cash Out: Pull Ups 4x6, Sit Ups 3x25, DL 3x10

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