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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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Wednesday December 17

General Warm Up Snatch Progression Snatch EMOM 12 2 Reps, up to 70% AMRAP 10 30 DU 15 GTO (75/45) Cash Out: Bench 3x5, Ring Row 3x10

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Saturday December 6

Classes at 9am and 10:30am, Weightlifting at 12pm General Warm Up Snatch Progression Snatch Every 2 min for 20 min 1 Rep or 3 position AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats EMOM 1 C&J (135/95) Cash Out: Mobility

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