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Friday May 15

General Warm Up Dynamic Warm Up Alternate between movements at 75 second intervals Deadlift 4x10 at 50% Box Jumps 4x12 5 RFT 400m 15 FS(95/65) Cash Out: Band Pull 3x10, GHD Plank 3x30

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Wednesday May 13

General Warm Up Every 75 sec for 12 min Clean Pull + Clean + Pause Front Squat + Push Press + Pause Jerk 4 RFT 20 Cal Row 15 Box Jumps (24/20) 10 KB Swings (32/24) Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Ext 3x10

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Wednesday April 29

General Warm Up Clean Progression Every 75 sec for 12 min Clean + FS + Jerk "Helen" 3 RFT 400m 21 KB Swings (24/16) 12 Pull Ups Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Hold 3x30

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