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Tuesday October 7

General Warm Up Dynamic Warm Up Press 4x3, last 2 at 70% AMRAP 12 10 Hang Snatch (75/45) 20 Lunges 30 DU Cash Out: Pull Ups 4x5, 3x5 Hanging Leg Raise

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Wednesday September 24

Wednesday September 24: General Warm Up Snatch Progression Snatch Every 90 Seconds for 12 min Hang + Low Hang + OHS AMRAP 4 3 Clean (95/65) 7 Push Ups Rest 2 min AMRAP 4 3 GTO (95/65) 7 Push Ups Cash Out: Good Mornings 3x5, Lunges 3x5

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Saturday September 20

General Warm Up Snatch Progression Every 90 sec for 12 min 3 Position Snatch 4 RFT 400..300..200..100m Row 10 Box Jumps (30/24) 20 KB Swings (24/16) 30 WB (20/14) Cash Out: Mobility

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