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Wednesday July 9

General Warm Up Snatch Progression Hang Snatch 3x3 position, last set at 75% 3 RFT 400m 21 KB Swings (24/16) 12 Push Ups Cash Out: KB RDL 3x6, Plank 3x60 sec

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Friday May 30

General Warm Up Dynamic Warm Up Deadlift 4x5, last 2 @65% AMRAP 12 3 Clean (95/65) 6 STO (95/65) 12 Push Ups 24 Lunges Cash Out: Pull Ups 4x6, L-Sit Hold 3x15 sec

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Wednesday May 28

General Warm Up Dynamic Warm Up Press 4x5, last 2 @65% 21-15-9 Thrusters (95/65) 3-2-1 Rope Climb 200m Run Cash Out: Bent over Row 3x8, Strict T2B 3x6

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