September 9th

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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Snatch

Snatch

12 minutes to build to a moderate/heavy for the day.

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U-Turn

AMRAP 4 x 3

15 KB Russian Swings #53/35

10 DB Thrusters 35/25

5 Burpees

*Rest 1 minute between rounds

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Cool Down

5 minute Easy Walk to bring the heart rate back down. These 4 minute

intervals will cause an elevated heart rate in the short time domain.

Child's Pose on bench/box 1min

Standing Straddle Stretch 1min

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Accessory

3-4 Sets

20 Seated Russian Twists 10/side

8-12 Dumbbell Chinese Rows