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Monday November 10

General Warm Up Dynamic Warm Up Squat 4x2, last 2 sets at 80% AMRAP 4 5 Hang Cleans (115/75) 10 T2B Rest 1 min AMRAP 4 5 Hang Cleans (115/75) 10 T2B Cash Out: Pull Ups 4x6, Sit Ups 3x25, DL 3x10

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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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