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Wednesday January 22:

Dynamic Warm Up Snatch Progression Snatch 15 Min to est 1 RM or 2-3RM from the hang 500m Row 3 RFT 10 Pull Ups 20 Push Ups 30 Air Squats 500m Row Cash Out: Sit Ups 3x20, 3x10 Ring Rows

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Monday December 30:

Dynamic Warm Up Press 8x4 at 65% 3 RFT 300m Row 20 WB (20/14) 10 Pull Ups Cash Out: 100 DU for Time, Hollow Body Hold 3x20 sec

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Tuesday December 24:

Classes at 8am and 12pm! Dynamic Warm Up Squat 4x3 at 85% 5 RFT 5 Front Squat (115/75) 10 T2B 15 WB (20/14) Cash Out: Pull Ups 3xFail, Dips 3x8, GHR or RDL 3x5

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