September 19th

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Warm Up

Dynamic Warm Up

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Snatch

Snatch

7 x 1

*Build across sets

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Mulligan

Alternating EMOM 18

:30sec Max reps at each movement

DB Alternating Lunges

DB Push Press #35/25

Jump Squats (add weight goblet style if you want)

DB Bent Over Rows #35/25

Alternating Mountain Climbers

Russian Twists #20/14

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Cool Down

Bike/Row/Walk 5 minutes (minimum) @easy pace

Supine Glute Stretch 1 min/side

Thread the needle 1 min/side

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Accessory

3-4 Sets

10-12 / side Bulgarian Split Squats

100' Single Arm Overhead DB Carry (50m/arm)