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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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Wednesday October 22

General Warm Up Snatch Progression Snatch Every 2 minutes for 7 Rounds Hang Snatch + OHS + Snatch EMOM 12 1 Thruster 7 Burpees Cash Out: Good Mornings 3x5, Split Squats 3x5

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Wednesday October 15

General Warm Up Snatch Progression Snatch AMRAP 12 4 GTO (95/65) 8 Lunges 16 WB (20/14) Cash Out: Good Mornings 3x5, Split Squats 3x5

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