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Strength Development:
Thrusters off the Rack
Find 1 RM
· 20 minutes to find 1RM
· Needed for upcoming cycle
WOD
18 Minute CAP
30 – 20 – 10
· Single Arm Dumb-bell Thrusters
· Sit-ups
Then:
30 – 20 – 10
· Single Arm Dumb-bell Snatches (alternating)
· Sit-ups
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