September 22nd

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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Power Clean Complex

EMOM 10 (Every minute on the minute perform 2 power cleans)

2 Power Cleans

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Over The Hump

For Time (or not):

10-9-8-7-6-5-4-3-2-1

DB Power Cleans #50's/35's

Box Jumps 24"/20"

Sit Throughs

CAP

16 minutes

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Cool Down

5-7 minute Bike / easy walk

Foot elevated hip opener 1 min/side

Athlete's choice 1 min stretch

(Athlete chooses an area that needs to be mobilized specific to them)

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Accessory

4 Sets

10-15 Banded Straight Arm Pull Downs

10-15 DB Lateral Raises

Rest 60-90sec between sets