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Tuesday December 23

General Warm Up Dynamic Warm Up Jerk Every 90 sec for 15 min 3 reps up to 75% 2 Rounds 3 DL (135/95) 6 Hang Clean (135/95) 9 Burpees 12 T2B 9 Burpees 6 Hang Clean (135/95) 3 DL (135/95) Cash Out: Bench 3x5, Ring Row 3x10

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Wednesday November 5

General Warm Up Snatch Progression Snatch Every 90sec for 15 min 1 Snatch AMRAP 12 10 T2B 10 MBC (20/14) 30 DU Cash Out: Good Mornings 3x5, Lunges 3x5

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Saturday October 18

General Warm Up Clean Progression Clean Every 90 sec for 15 min Hip + Above Knee + Below Knee AMRAP 20 3 Thrusters (115/75) 6 Burpees over Bar 12 Cal Row 24 DU Cash Out: Mobility

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