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Friday October 3

General Warm Up Dynamic Warm Up Deadlift 3x5, last 1 at 70% AMRAP 12 15 WB (20/14) 10 Burpees Cash Out: GHD Sit Ups 3x15, 2x60 sec Farmer's Walk

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Monday August 4

General Warm Up Dynamic Warm Up Squat 3x1, last set at 85% 50 Air Squats 200m 30 WB (20/14) 400m 30 WB (20/14) 200m 50 Air Squats Cash Out: Bench 3x8, GHD Sit Ups 3x15

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Saturday June 21

General Warm Up Snatch Progression Hang Snatch 4x3 position, last set at 80% AMRAP 20 20 WB (20/14) 15 cal row 10 Burpees over bar 5 Cleans (155/105) Cash Out: Mobility

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