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Friday July 25

General Warm Up Dynamic Warm Up Deadlift 4x2, last 2 sets at 80% AMRAP 12 1,000m Row 90 Slam Balls (15/10) 60 DU 30 C2B Cash Out: Pull Ups 5x5, Hollow Body Hold 2 sets - 30 on 30 off, 20 on 20 off, 10 on rest 90s sec

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Wednesday July 23

General Warm Up Snatch Progression Snatch 4x3 position, last 2 sets at 80% EMOM 15 5 WB (20/14) 3 Burpees 1 Hang Snatch Cash Out: KB RDL 3x6, Plank 3x60 sec

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Tuesday July 22

General Warm Up Dynamic Warm Up Press 4x2, last 2 sets at 80% 800m 50 T2B 30 Clean (115/75) 10 STO (115/75) Cash Out: Split Squat 3x6, Ring Rows 4x10

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