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Wednesday August 6

General Warm Up Snatch Progression Snatch 3x1, last set at 85% "Helen" 400m 21 KB Swings (24/16) 12 Pull Ups KB RDL 3x6, Plank 3x60 sec

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Saturday August 2

General Warm Up Snatch Progression Hang Snatch 5x2, last 3 at 90% 0-4 min 400m, 10 KB (32/24), rest 4-8 min 400m, 20 KB (32/24), rest 8-12 min 400m, 30 KB (32/24), rest 12-16 min 400m, 40 KB (32/24), rest 16+ min 400m, 50 KB (32/24) Mobility

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Wednesday July 23

General Warm Up Snatch Progression Snatch 4x3 position, last 2 sets at 80% EMOM 15 5 WB (20/14) 3 Burpees 1 Hang Snatch Cash Out: KB RDL 3x6, Plank 3x60 sec

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