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Friday October 17

General Warm Up Dynamic Warm Up Deadlift 4x5, last 1 at 80% 4 RFT 3 Deadlift (135/95) 3 Hang Clean (135/95) 3 STO (135/95) 200m Cash Out: ME 500m Row

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Wednesday September 10

General Warm Up Snatch Progression Snatch Every 2 min for 20 min 3 reps up to 80% 3 RFT 400m 10 Sumo Deadlift (115/75) 15 T2B Cash Out: Good Mornings 3x5, Lunges 3x5 Skills/Drills: Muscle Snatch from Hip - 5x3

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Friday July 18

General Warm Up Dynamic Warm Up Deadlift 4x3, last set at 90% 5 RFT 3 DL (135/95) 6 Hang Clean (135/95) 12 KB Swings (32/24) 24 DU Cash Out: Pull Ups 5x5, Hollow Body Hold 2 sets (30 on 30 off, 20 on 20 off, 10 on rest 90s sec)

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