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Saturday February 1:

Dynamic Warm Up Snatch Progression Hang Snatch 4x3, last 2 sets @65% Partner WOD, Team Fran (3-4) Multiply 45 reps/person Thrusters (95/65) Pull Ups The bar cannot touch the ground 3 burpees for each drop Cash Out: Mobility

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Saturday January 25:

Dynamic Warm Up Clean Progression Clean & Jerk 15 Min to est 1 RM or 3 RM Partner WOD, AMRAP 20: 1. Row (300/250) 2. 8 Jumping Squats 16 Ball Slams 24 Mountain Climbers 100' Farmers Walk (24/16) Mobility

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Saturday January 4:

Dynamic Warm Up Snatch Progression Snatch 4x2 at 80% Last 2 sets at 80% Partner WOD 200m Row 20 DU 20 Slam Balls 400m Row 40 DU 40 Slam Balls 600m Row 60 DU 60 Slam Balls 400m Row 40 DU 40 Slam Balls 200m Row 20 DU 20 Slam Balls Cash Out: Clean 5x3 Touch and Go

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