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Wednesday April 16:

Dynamic Warm Up Clean Progression Clean & Jerk Est. new 1 RM 3 Rounds for Max Reps 1 min of push ups 1 min of pull ups 1 min of air squats 1 min of sit ups 1 min Row (cal) Rest 1 min Cash Out: Bench Press 3x10, Ring Rows 3x8

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Monday March 24:

Dynamic Warm Up Press 4x3, last set at 90% 3 Rounds for Max Reps 1 min of STO (75/45) 1 min of Ring Rows 1 min of Burpee Tuck Jumps 1 min Rest Cash Out: Pull Ups 5xFail, rest 1 min

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Tuesday February 4:

Dynamic Warm Up Squat 4x5 at 65% 2 Rounds for Reps 1 min max WB (20/14) 1 min max Burpees 1 min max Jumping Pull Ups 1 min max DU 90 sec rest Cash Out: KB RDL 3x8

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