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July 24

Friday Warm Up: Coach Choice Include Side Plank Twists   Strength/Skill: A) 12 Minutes to find Heavy Deadlift Double B) 8 Minute OTM: 2 Hang Cleans @ 40-60% of part A   Conditioning: 800m Run 50 DB Snatch 55/35lbs 50 T2B. Mix and Match   Saturday Warm Up: Coach Choice Include Stiff Legged Windmills   Conditioning: 20 Minutes, with a partner: One Arm Farmer Carry 55/35 Partners will trade off, up and down the alley. Rest 5 Minutes 8 Minute Tabata Trade-off: Burpees