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Saturday October 11

General Warm Up Snatch Progression Snatch Partner WOD, AMRAP 20 2 Rope Climbs 20 GTO (115/75) 30 WB Sit Ups to partner 40 WB (20/14) 50 DU Mobility

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Friday October 10

General Warm Up Dynamic Warm Up Deadlift 4x3, last 2 at 70% 2 Rounds or 14 min 3 Clean (135/95) 6 STO (135/95) 9 C2B 20 Burpees 9 C2B 6 STO (135/95) 3 Clean (135/95) Cash Out: Tabata Hollow Holds (4 Rds), Tabata DU (4 Rds)

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Thursday October 9

Rest Day/Open Gym 5:30am-10pm Free Intro 5-6:30pm Competition Prep 6:30-8:00pm

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