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Tuesday March 17

General Warm Up Dynamic Warm Up Press 3x3, last 1 at 75% 500m Row 30 WB (20/14) 20 T2B 10 GTO (115/75) 20 T2B 30 WB (20/14) 500m Row Cash Out: Dips 3x8, Split Squats 3x5, Band Lateral Raise 3x10

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Wednesday February 18

General Warm Up Clean Progression Clean, every 90 seconds for 10 rounds 1 Hang Power Clean, 1 Front Squat, 1 Clean 1,000m Row 90 WB (20/14) 60 DU 30 T2B 12 Min Cap! Cash Out: Good Morning 3x8, GHD Plank 3x25 sec

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Tuesday February 10

General Warm Up Dynamic Warm Up Press 5x5, last 3 at 75% 40-30-20-10 Wallballs (20/14) 10-15-20-25 Pull Ups Cash Out: Dips 3x8, Band Lateral Raise 3x10

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