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Wednesday January 21

General Warm Up Snatch Progression Every 90 sec for 15 min 1 Snatch Pull + 1 Hang Snatch + 1 Snatch Partner WOD, alt movements 4 RFT, each 5 GTO (95/65) 10 K2E 15 Box Jumps (24/20) Cash Out: Dips 3x8, Band Lateral Raise 3x10

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Wednesday January 7

General Warm Up Snatch Progression Snatch Every 2 min for 20 min 3 reps up to 80% AMRAP 12 12 Box Jumps 9 T2B 6 STO (115/75) Cash Out: Good Mornings 3x5, Split Squat 3x5

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Saturday January 3

General Warm Up Snatch Progression Snatch Every 90 sec for 12 min 3-4 reps up to 65% 5 RFT 7 Burpee Pull Ups 7 Cleans (135/95) 7 KB Swings (32/24) 14 Cal Row Cash Out: Mobility

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