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Wednesday January 14

General Warm Up Clean Progression Clean Every 90 sec for 15 min 3 Position Clean AMRAP 10 30 DU 15 Thrusters (45/30) Cash Out: Sumo DL 3x10, Single Leg Glute Bridge 3x8

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Monday July 21

General Warm Up Dynamic Warm Up Squat 4x2, last 2 sets at 80% 3 RFT 500m Row 50 DU 25 Thrusters (45/30) Cash Out: Bench 3x8, GHD Sit Ups 3x15

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Monday June 23

General Warm Up Dynamic Warm Up Squat 4x3, last 2 sets at 70% AMRAP 7 7 Thrusters (115/75) 7 T2B Cash Out: Lunge 3x6, GHD Sit Ups 3x12

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