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Saturday November 1

General Warm Up Snatch Progression Snatch Every 90 sec for 15 min 1 above the knee 1 below the knee Partner WOD, AMRAP 20 200m Row 10 WB (20/14) 10 Russian Swings (24/16) One person works to complete a round while one person rests Cash Out: Mobility

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Tuesday October 28:

General Warm Up Dynamic Warm Up Press 3x3, last 1 at 75% 3 RFT 400m Run 12 BW DL 15 Box Jumps (24/20) Cash Out: Pull Ups 4x5, GHD Sit Ups 3x15

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Saturday September 20

General Warm Up Snatch Progression Every 90 sec for 12 min 3 Position Snatch 4 RFT 400..300..200..100m Row 10 Box Jumps (30/24) 20 KB Swings (24/16) 30 WB (20/14) Cash Out: Mobility

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