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Monday January 5

General Warm Up Dynamic Warm Up Jerk Every 2 min for 20 min 3 reps up to 80% EMOM 10 Odd -3 DL at 60%, 5 Strict Pull Ups Even - 10 WB (20/14) Cash Out: Dips 3x8, Plank 3x1min, Band Pull 3x10

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Wednesday December 24

Classes at 5:30am, 6:30am, 12pm, Open gym until 4pm! General Warm Up Clean Progression Clean Every 90 sec for 15 min 3 reps up to 75% 12 Days of Xmas 1 Snatch (75/45) 2 Thrusters (75/45) 3 STO (75/45) 4 Hang Cleans (75/45) 5 K2E 6 Pull Ups or 1 Rope Climb 7 KB Swings (24/16) 8 WB (20/14) 9 Box Jumps (24/20) 10 DU 11 Burpees ...

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Monday December 15

General Warm Up Dynamic Warm Up Front Squat 5x3, Last 3 at 80% AMRAP 4 3 Hang Cleans (115/75) 3 STO (115/75) 6 Box Jumps (30/24) Rest 2 min AMRAP 4 3 Hang Cleans (115/75) 3 STO (115/75) 6 Box Jumps (30/24) Cash Out: Pull Ups 4x6, Dips 3x6, Sit Ups 3x25

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