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Monday January 12

General Warm Up Dynamic Warm Up Squat 7x5, last 3 at top weight Every three minutes, for a total of four sets, complete the following as quickly as possible: 3 Cleans (135/95) 6 T2B 200m Row Cash Out: Bench 3x5, Ring Row 3x10, V-Ups 3x15

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Tuesday December 30

General Warm Up Dynamic Warm Up Jerk Every 90 sec for 12 min 3-4 reps up to 65% AMRAP 12 10 STO (95/65) 8 T2B 6 Burpees over Bar Cash Out: Bench 3x5, Ring Row 3x10

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Wednesday December 17

General Warm Up Snatch Progression Snatch EMOM 12 2 Reps, up to 70% AMRAP 10 30 DU 15 GTO (75/45) Cash Out: Bench 3x5, Ring Row 3x10

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