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Wednesday March 25

General Warm Up Snatch Progression Snatch Every 90sec for 12 min 1 SGDL + 1 Hang Snatch + 1 Sn 1,000m Row 40 KB Swings (24/16) 30 T2B 20 STO (95/65) 10 C2B Cash Out: Good Morning 3x8, Plank 3x60  

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Wednesday January 7

General Warm Up Snatch Progression Snatch Every 2 min for 20 min 3 reps up to 80% AMRAP 12 12 Box Jumps 9 T2B 6 STO (115/75) Cash Out: Good Mornings 3x5, Split Squat 3x5

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Tuesday December 30

General Warm Up Dynamic Warm Up Jerk Every 90 sec for 12 min 3-4 reps up to 65% AMRAP 12 10 STO (95/65) 8 T2B 6 Burpees over Bar Cash Out: Bench 3x5, Ring Row 3x10

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