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Saturday May 2

General Warm Up Snatch Progression Every 75 sec for 12 min 2x(Hang Snatch + Snatch) For Time 10 HSPU 20 DL (225/155) 30 Pull Ups 40 KB Swings (24/16) 50 Box Jumps (24/20) 100 DU 400m w/ Sandbag Cash Out: Mobility

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Wednesday April 22

General Warm Up Snatch Progression Snatch Every 2 min for 20 min 1 Rep or 3 position Clean Every 2 min for 20 min 1 Rep or 3 Position Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Hold 3x30 LionHeart Barbell: Back Squat 10RM BTN SplitJjerk x 3 Upright Barbell Row 4x8

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Tuesday April 14

General Warm Up Dynamic Warm Up Press 3x2, last set at 85% Every 2 min for 4 Rds 30 sec max Burpees 5 Power Cleans 5 STO Cash Out: Pull Ups 5x5, Dips 3x8, Lateral Raise 3x10

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