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Wednesday January 8:

Dynamic Warm Up Snatch Progression Snatch 2x2 at 80%, 3x1 at 90% "Brenton" 5 RFT Bear Crawl 100' Broad Jump 100' 3 Burpees after every 5 broad jumps Cash Out: GHD Sit Ups 3x12, 25 Ring Rows

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Wednesday December 18:

Dynamic Warm Up Clean Progression Clean & Jerk 5x(3+1) at 80% 4 RFT 1 Barbell Complex 5 Box Jumps (30/24) 250m Row Cash Out: Ring Row 30 Reps

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Wednesday November 27:

Dynamic Warm Up Snatch Progression Snatch 4x4 at 80% 3 RFT 5 STO (95/65) 10 Push Ups 15 V-Ups 500m Rpw Cash Out: Ring Row 5x5

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