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Tuesday April 28

General Warm Up Dynamic Warm Up Alternate between movements at 75 sec intervals Press 4x8 at 50% Ring Rows 4x8 AMRAP 10 15 Push Press (75/45) 15 Box Jumps (24/20 200m Cash Out: Dips 3x8, Lateral Raise 3x10 LionHeart Barbell Clean Pull + Hang Clean + Push Jerk Pendlay Row 4x8 Upright Barbell Row 4x8 Pull Ups 3xME

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Tuesday April 21

General Warm Up Dynamic Warm Up Press 20 min to est 1 RM "Jackie" 1000m Row 50 Thrusters (45/30) 30 Pull Ups Cash Out: Pull Ups 5x5, Dips 3x8, Lateral Raise 3x10

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Tuesday April 14

General Warm Up Dynamic Warm Up Press 3x2, last set at 85% Every 2 min for 4 Rds 30 sec max Burpees 5 Power Cleans 5 STO Cash Out: Pull Ups 5x5, Dips 3x8, Lateral Raise 3x10

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