September 3rd

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Warm Up

Lying Front Rack Stretch 1 min

Couch Stretch 1min/side

WARM UP VIDEO (Full Body 7-10 mins)

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Clean and Jerk Complex

EMOM 10

Pause Clean (1sec pause @knee)

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Clean and Jerk

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Take A Seat

6 Rounds

10 Single Arm DB Hang Clean and Jerk 50/35

15 Wall Balls 20/14

30sec Wall Sit

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Cool Down

3-5 min minimum bike/walk

-Thread the needle 1min/side

-Seated Pike Stretch 1-2 minutes

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Accessory

3-4 Sets

10-12 Bulgarian Split Squats

100m Single Arm OH Carry

20/20 Side plank hip raises