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Monday November 3

General Warm Up Dynamic Warm Up Squat 4x3, last 1 at 90% EMOM 12 Even- C&J, 5 WB (20/14) Odd- Snatch, 5 Burpees Cash Out: Pull Ups 4x6, Sit Ups 3x25

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Wednesday September 24

Wednesday September 24: General Warm Up Snatch Progression Snatch Every 90 Seconds for 12 min Hang + Low Hang + OHS AMRAP 4 3 Clean (95/65) 7 Push Ups Rest 2 min AMRAP 4 3 GTO (95/65) 7 Push Ups Cash Out: Good Mornings 3x5, Lunges 3x5

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Wednesday September 3

General Warm Up Clean Progression Clean Every 90 sec for 12 min 3-4 reps up to 65% AMRAP 12 75 DU 21 Box Jumps (24/20) 10 C2B Cash Out: Good Mornings 3x5

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