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Friday May 23

General Warm Up Dynamic Warm Up Snatch Grip DL 5x2, last 2 at 85% 4 RFT 400m Run 5 Power Clean (135/95) 10 KB Swings (24/16) 15 WB (20/14) 15 min cap! Cash Out: Pull Ups 3x8, Hollow Body Rocks 3x12

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Monday December 30:

Dynamic Warm Up Press 8x4 at 65% 3 RFT 300m Row 20 WB (20/14) 10 Pull Ups Cash Out: 100 DU for Time, Hollow Body Hold 3x20 sec

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Friday November 22:

Dynamic Warm Up Deadlift 4x4 at 80% AMRAP 15 5 Sit to Stands 10 T2B 20 WB (20/14) Cash Out: Split Squat 3x8, Good Morning 3x6

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