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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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Saturday November 29

Classes at 9am and 10:30am General Warm Up Snatch Progression Snatch Every 90 sec for 15 min 1 Hang Snatch 1 OHS 1 Snatch Partner WOD One partner works at a time 100 Power Clean (115/75) 2000m Row 100 Burpees Partition however you like Cash Out: Mobility

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Saturday November 15

General Warm Up Snatch Progression Snatch Every 90sec for 15 min 1 Sn DL + 1 Sn pull + 1 Snatch "Dirty 30" Box Jumps (24/20) Jumping Pull Ups KB Swings (16/12) Walking Lunges K2E Push Press (45/30) Good Mornings (45/30) WB (20/14) Burpees DU Cash Out: Mobility

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