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Wednesday July 9

General Warm Up Snatch Progression Hang Snatch 3x3 position, last set at 75% 3 RFT 400m 21 KB Swings (24/16) 12 Push Ups Cash Out: KB RDL 3x6, Plank 3x60 sec

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Saturday July 5

General Warm Up Snatch Progression Snatch 5x3, last 3 at 80% Partner WOD, AMRAP 18 1. Max Row 2. 20 WB (20/14) 40 Sit Ups 60 Air Squats 80 Double Unders Cash Out: Mobility

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Wednesday June 25

General Warm Up Snatch Progression Hang Snatch 4x3 position, last 2 sets at 70% AMRAP 15 10 Hang Snatch (75/45) 15 Box Jumps (24/20) 20 Lunges Cash Out: KB RDL 3x6, Plank 3x45 sec

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