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Wednesday October 22

General Warm Up Snatch Progression Snatch Every 2 minutes for 7 Rounds Hang Snatch + OHS + Snatch EMOM 12 1 Thruster 7 Burpees Cash Out: Good Mornings 3x5, Split Squats 3x5

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Tuesday October 21

General Warm Up Dynamic Warm Up Press 5x3, last 3 at 80% For Time: 500m Row 25 Box Jumps (24/20) 20 Lunges 15 STO (115/75) 20 Lunges 25 Box Jumps (24/20) 500m Row Cash Out: Pull Ups 4x5, GHD Sit Ups 3x15

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Monday October 20

General Warm Up Dynamic Warm Up Squat 5x3, last 3 at 80% AMRAP 7 5 Power Clean (135/95) 10 Russian Swings(24/16) 20 DU Cash Out: Bench 3x5, Dips 3x6

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