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Friday November 14

General Warm Up Dynamic Warm Up Deadlift 4x2, last 2 sets at 80% Tabata, 8 rounds, 1 round is each of the 4 movements Burpees Squats Push Ups DL (95/65) Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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Wednesday June 11

General Warm Up Snatch Progression Snatch 3x4 position, last set at 70% "Tabata This" Row Rest 1 min Squats Rest 1 min Pull Ups Rest 1 min Push Ups Rest 1 min Sit Ups Cash Out: Bent over Row 3x6, Strict T2B 3x6

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February 8 2014:

Dynamic Warm Up Clean Progression Clean & Jerk 5x(3+1), last 2 at 75% "Tabata this" Tabata Row Rest 1 min Tabata Squat Rest 1 min Tabata Pull Up Rest 1 min Tabata Push Up Rest 1 min Tabata Sit Up Cash Out: Mobility

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