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Wednesday March 5:

Dynamic Warm Up Snatch Progression Snatch 5x3, last 3 at 80% 1,000m Row 18-12-6 Push Ups 9 6 3 Snatch 100 DU Cash Out: Pull Ups 1 rest 10, 2 rest 20…, Dips 3x6 (increase the weight/decrease band)

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Saturday March 1:

Dynamic Warm Up Front Squat 4x5, Last set at at 80% AMRAP 20 1,000m Row 20 Burpees 25 KB Swings (24/16) 20 Box Jumps (24/20) 20 Pull Ups or 2 Rope Climbs 20 Box Jumps 25 KB Swings (24/16) 20 Burpees Cash Out: GHR, 4x5 sec negatives

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Monday February 24:

Dynamic Warm Up Press 4x5 at 80% 10-9-8-7-6-5-4-3-2-1 Pull Ups KB Swings (24/16) 20 DU after each round Cash Out: Flexed Arm Hang 5x25sec, Dips 4x10

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