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Monday February 9

General Warm Up Dynamic Warm Up Squat 5x5, last 3 at 75% Every 2 min for 5 Rounds 3 Hang Clean (115/75) 6 Burpees over Bar 2 Hang Clean (115/75) 4 Burppes over Bar 1 Hang Clean (115/75) 2 Burpees over Bar Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Monday January 26

General Warm Up Dynamic Warm Up Squat 7x5, last 3 at top weight Every 2:00, for a total of four sets, complete the following as quickly as possible: 3 Hang Cleans 6 Burpees 50 DU Cash Out: Bench 3x8, Ring Row 3x10, V-Ups 3x15

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Monday January 19

General Warm Up Dynamic Warm Up Squat 7x5, last 3 at top weight AMRAP 3 3 FS (135/105) 6 Push Ups 9 Pull Ups Rest 1 min Repeat x2 Cash Out: Bench 3x8, Ring Row 3x10, V-Ups 3x15

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