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Wednesday April 15

General Warm Up Clean Progression Clean Every 90 sec for 12 min 1 Power Clean 1 Clean 1 Jerk 1,000m Row 40 KB Swings (24/16) 30 Lunges (75/45) 20 C2B 10 HSPU Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Hold 3x30

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Tuesday April 14

General Warm Up Dynamic Warm Up Press 3x2, last set at 85% Every 2 min for 4 Rds 30 sec max Burpees 5 Power Cleans 5 STO Cash Out: Pull Ups 5x5, Dips 3x8, Lateral Raise 3x10

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Monday April 13

General Warm Up Dynamic Warm Up Squat 3x2, last set at 85% 3 RFT 400m 25 Box Jumps (24/20) 25 WB (20/14) Cash Out: Bench 3x5, Ring Rows 3x8

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