September 12th

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Warm Up

WARM UP VIDEO

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Snatch Complex

7 Sets

Snatch Pull + Snatch

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Almighty

(VIDEO CLICK HERE)

AMRAP 16

100m Suitcase Carry (switch arms @ 50m) #70/50

6 Ring Dips

6 Pull ups

24 Lateral Bench Hops 12/12

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Cool Down

3-4 min easy Walk

Standing Lunge Calf Stretch 1 min/side

Supine Glute Stretch 1 min/side

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Accessory

3-4 Sets

8-10/side Single Arm Ring Row

8-12 DB Tricep Kick Backs

8-12 1-leg Glute Bridge